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Seated Dumbbell Palms-Down Wrist Curl

A beginner strength exercise for the forearms, done with a dumbbell.

Seated Dumbbell Palms-Down Wrist Curl: starting positionSeated Dumbbell Palms-Down Wrist Curl: finishing position
Main muscles
Forearms
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Seated Dumbbell Palms-Down Wrist Curl

  1. Start out by placing two dumbbells on the floor in front of a flat bench.
  2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
  3. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing down. Your wrists should be hanging over the edge of your thighs.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  6. Repeat for the recommended amount of repetitions.
  7. When finished, simply lower the dumbbells to the floor.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Dumbbell Palms-Down Wrist Curl

Questions

What muscles does the Seated Dumbbell Palms-Down Wrist Curl work?

Mainly the forearms.

Is the Seated Dumbbell Palms-Down Wrist Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Seated Dumbbell Palms-Down Wrist Curl?

Good alternatives that train the forearms: Palms-Down Dumbbell Wrist Curl Over A Bench, Palms-Up Dumbbell Wrist Curl Over A Bench, Seated Dumbbell Palms-Up Wrist Curl or Seated One-Arm Dumbbell Palms-Up Wrist Curl.

How many sets and reps of the Seated Dumbbell Palms-Down Wrist Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).