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Exercise 71

Seated Dumbbell Wrist Curl

Loaded wrist flexion and extension exercise that works the forearms in a controlled manner.

Forearms
Athletic Station visual preview for Seated Dumbbell Wrist Curl
Visual preview • Athletic Station

How to perform it

  1. Sit on the bench with your feet supported on the floor and a dumbbell in each hand.
  2. Rest your forearms on your thighs, leaving your wrists near your knees and your palms facing upward.
  3. Keep your torso comfortably inclined, your abs lightly engaged, and your forearms stable throughout the movement.
  4. Flex your wrists to raise the dumbbells with control.
  5. Focus the effort on your forearm muscles while keeping your elbows and forearms supported.
  6. Avoid lifting your arms or using torso momentum to assist the movement.
  7. Lower the dumbbells slowly to the starting position, extending your wrists with control.
  8. Exhale as you flex your wrists and inhale as you lower.

What you should feel

Work in the forearms, especially the wrist flexor muscles, with localized and controlled effort. You should feel tension through the forearms without pain in the wrists, elbows, shoulders, or lower back.

Groups mentioned in the description

Forearms

Exercise questions

How do you perform Seated Dumbbell Wrist Curl?

Sit on the bench with your feet supported on the floor and a dumbbell in each hand. Rest your forearms on your thighs, leaving your wrists near your knees and your palms facing upward. Keep your torso comfortably inclined, your abs lightly engaged, and your forearms stable throughout the movement. Flex your wrists to raise the dumbbells with control. Focus the effort on your forearm muscles while keeping your elbows and forearms supported. Avoid lifting your arms or using torso momentum to assist the movement. Lower the dumbbells slowly to the starting position, extending your wrists with control. Exhale as you flex your wrists and inhale as you lower.

What does Seated Dumbbell Wrist Curl work?

Loaded wrist flexion and extension exercise that works the forearms in a controlled manner.

What should you feel during Seated Dumbbell Wrist Curl?

Work in the forearms, especially the wrist flexor muscles, with localized and controlled effort. You should feel tension through the forearms without pain in the wrists, elbows, shoulders, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.