Seated Dumbbell Palms-Down Wrist Curl

What it is

This isolation exercise precisely targets your forearm muscles. You will use a dumbbell to strengthen the flexors in your lower arms through a controlled wrist movement. This movement helps build definition and endurance in your forearms, enhancing grip strength. It is a fundamental exercise for developing comprehensive arm aesthetics.

Technique tips

• Rest your forearms firmly on your thighs, wrists hanging just over the edge.
• Keep your forearms stationary; only allow your wrists to move.
• Curl your wrists upwards with control, then slowly lower the dumbbells.
• Exhale as you lift the dumbbells, inhale as you return to start.
• Focus on a smooth, controlled motion throughout the entire set.
• Avoid using momentum to perform the wrist curl.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.