Seated Dumbbell Palms-Up Wrist Curl

What it is

This isolation exercise strengthens the muscles in your forearms, specifically targeting the wrist flexors. Using dumbbells, you will curl your wrists upwards while keeping your forearms stable. It is an effective movement for building grip strength and muscular endurance.

Technique tips

• Rest your forearms firmly on your thighs.
• Allow your wrists to hang freely over your knees.
• Maintain stationary forearms; isolate the wrist movement.
• Curl your wrists upward, exhaling during the contraction.
• Slowly lower the dumbbells, inhaling as you extend your wrists.

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.