Dumbbell Seated Palms-Up Wrist Curl

Starting Position:

• Sit on a flat bench or chair with your feet flat on the floor, shoulder-width apart.

• Hold a dumbbell in each hand, with your palms facing up and your arms resting on your thighs.

Hand Positioning:

• Let your wrists hang over your knees so that the palms are facing up and the dumbbells are resting comfortably in your grip.

Movement:

• Slowly curl the dumbbells upward by flexing from your wrists.

• Keep your forearms stationary and only move your wrists to lift the dumbbells.

• Squeeze your forearm muscles at the top of the movement.

Lowering Phase:

• Gradually lower the dumbbells back to the starting position, allowing your wrists to extend fully.

• Control the movement to ensure you don’t drop the weights.

Repetitions:

• Perform 10 to 15 repetitions, resting for a short period between sets.

• Aim for 2 to 3 sets total, depending on your fitness level.

Tips:

• Focus on maintaining good posture throughout the exercise. Keep your back straight and avoid slouching.

• If you experience discomfort in your wrists, reduce the weight of the dumbbells or take a break.

• Ensure smooth and controlled movements to target the forearm muscles effectively.