Seated Dumbbell Palms-Down Wrist Curl

Forearms · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Sit on the edge of a bench with your feet down and rest your forearms on your thighs, **wrists past your knees** and a dumbbell in each hand, palms down. Let the wrist drop and lift it, knuckles rising as far as they go; hold a second and lower slowly. It is the seated version of the reverse wrist curl, and the easiest to set up anywhere. The classic mistake is the weight: the extensors are far weaker than the flexors.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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