Seated Dumbbell Palms-Up 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 forearms on your thighs, wrists past your knees and a dumbbell in each hand, **palms up**. Let the wrist open fully downwards and close it lifting the dumbbell; squeeze at the top and lower slowly. It is the simplest flexor exercise there is and the one that builds the most grip. The classic mistake is lifting your forearms off your thighs as you tire: once they lift, the biceps come in and the wrist rests.

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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