View this exercise on Fitain

Dumbbell Seated Wrist Curl (Palms Down)

  • Beginner
  • Dumbbell · Bench · Deck Step · Plyometric Jump Box
  • Forearms

Setup instructions

1) Sit upright on the bench and plant the feet on the floor - chest up, core tight, back flat and head neutral. Lean forward - aim to have a 45 degree angle and keep a straight line between the head, neck and back.

2) Grab the dumbbell with the palm facing down (overhand grip). Place your forearm on your leg and allow the palm to hang towards the floor - the wrist and knee should have contact.

Note: to help stabilise your arm, hold the other hand on top of your forearm.

Perform instructions

1) Keep the arm in place and curl your wrist up towards the ceiling.

2) Pause at the top. Now, gently lower the weight back down to the starting position.

3) Repeat.

Health benefits

Muscular Endurance

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.