Seated Dumbbell Palms-Down Wrist Curl

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Forearm (look at the image)

How to perform exercise

Start out by placing two dumbbells on the floor in front of a flat bench.
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.
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.
Start out by curling your wrist upwards and exhaling.
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.
Repeat for the recommended amount of repetitions.
When finished, simply lower the dumbbells to the floor.

Variations:

This exercise can also be performed using a barbell instead of a dumbbell.

What muscles work?

If the correct technique is followed, the following muscle groups work: Forearm, and auxiliary muscles:

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Best workout routines with this exercise

These programs with this exercise «Seated Dumbbell Palms-Down Wrist Curl » are among the best rated by athletes.

Exercise substitutions

You can try replacing the exercise «Seated Dumbbell Palms-Down Wrist Curl » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.

Dumbbell Lying Pronation

Palms-Down Dumbbell Wrist Curl Over A Bench

Palms-Up Dumbbell Wrist Curl Over A Bench

Seated Dumbbell Palms-Up Wrist Curl

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Seated Dumbbell Palms-Down Wrist Curl Author: AtletIQ: on Seated Dumbbell Palms-Down Wrist Curl — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5