Sit with your forearms supported on your thighs and flex the wrists to lift the dumbbells, emphasizing the forearm muscles.
How to do the Seated Dumbbell Wrist Curl#
- Sit upright on a bench and hold a dumbbell in each hand with palms facing up, resting your forearms on your thighs so your wrists extend past your knees.
- Allow the weights to hang so your wrists are in a neutral, slightly extended start position.
- Bend only at the wrists to curl the dumbbells upward as far as you can, contracting the forearm flexors.
- Hold the top position briefly while maintaining a neutral elbow and forearm position.
- Slowly lower the dumbbells back to the start position with control and repeat for the desired reps.
Muscles worked#
- Primary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Using the elbows or shoulders to lift the weight instead of isolating the wrists.
- Using momentum or jerking the weights rather than controlled movement.
- Letting the wrists rotate or roll during the curl instead of staying palms-up.
- Choosing too-heavy dumbbells that prevent a full wrist flexion and controlled lowering.
