Seated Dumbbell Palms-Down Wrist Curl

Forearms

Seated Dumbbell Palms-Down Wrist Curl

Seated Dumbbell Palms-Down Wrist Curl (Start)

Seated Dumbbell Palms-Down Wrist Curl (End)

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A forearm exercise where you extend your wrists with palms down, working the muscles on the back of the forearm.

Strength

Primary musclesForearms

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min

Estimate range 12–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit with your forearms resting on your thighs and wrists beyond your knees.
2Hold dumbbells with your palms facing down.

How to perform

1Lower the dumbbells by bending your wrists toward the floor.
2Raise the dumbbells by extending your wrists upward.
3Hold briefly at the top.
4Repeat with a smooth, slow tempo.