How to do the Seated Dumbbell Palms-Up Wrist Curl

Steps

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 up. 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.

Tracking it in OneRep

Add the seated dumbbell palms-up wrist curl to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.