Seated Dumbbell Palms-Up Wrist Curl

Forearms

Seated Dumbbell Palms-Up Wrist Curl

Seated Dumbbell Palms-Up Wrist Curl (Start)

Seated Dumbbell Palms-Up Wrist Curl (End)

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A forearm exercise where you curl dumbbells with palms up, strengthening the forearm flexors and grip.

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, palms up.
2Let your wrists hang past your knees with dumbbells in each hand.

How to perform

1Lower the dumbbells by uncurling your fingers and bending your wrists down.
2Curl them back up by closing your hands and bending your wrists upward.
3Hold briefly.
4Repeat.