Seated Dumbbell Palms-Up Wrist Curl with Forearms on Thighs
Differentiation: Mechanics
This variation of a Wrist Curl is unique. Here is how: you use dumbbells for this exercise. Using dumbbells ensures each forearm lifts the same amount of weight. Using equal weight increases the overall symmetry of your forearms. Finally, your arms are anchored on your knees. This position makes your forearms work harder to balance the dumbbells. Maintaining balance increases the work done by your forearms during the movement.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain two dumbbells.
3) Position the dumbbells on the floor - in front of a short side of the bench.
4) Straddle the end of the bench.
5) Position your knees approximately shoulder-width with feet flat on the floor.
6) Lean forward slightly.
7) Reach down and grasp a dumbbell in each hand.
8) Rest your forearms on your thighs for support.
9) Hang a dumbbell over each knee with the top of your wrist resting on your kneecap. Your palms should be facing upward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position. (With your knuckles pointed downward towards the floor.)
2) Exhale as you simultaneously curl your wrists upward...
3) ...until they are fully raised.
4) This is the ending position.
5) Hold the contraction briefly.
6) using a controlled movement, inhale as you lower the dumbbells simultaneous...
7) ...so your hands pointed upward.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your forearms stationary on your thighs during the curling and lowering movement. Focus on only moving your wrists.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use wrist wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your wrists, we have listed a link below to Wrist Wraps made by Schiek Sports Line - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Schiek Sports Line Wrist Wraps- 24 inch | $18.95 | |
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
When you curl your wrists upward, you should feel a deep burn in the inner portion of the forearms.