Seated dumbbell wrist curl exercise

Seated dumbbell wrist curl

Exercise details

  • Target muscles: Wrist flexors
  • Synergists: None
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Holding a dumbbell in each hand, sit on a bench or chair.
  2. Rest the backs of your forearms on your thighs, with your wrists extending off your knees. Your palms should be facing upward.
  3. Open your hands a little and allow the dumbbells to roll toward your fingers.


  1. Exhale as you slowly close your hands and curl the dumbbells upward by flexing your wrists.
  2. Hold for a count of two.
  3. Inhale as you lower the dumbbells to the starting position and open your hands a little to allow the dumbbells to once again roll towards your fingers.
  4. Repeat.

Comments and tips

  • Keep your back straight.
  • Keep your wrists and elbows at approximately the same height. This will ensure that you experience resistance throughout the full range of motion.
  • Instead of placing your forearms on your knees, you can place them on a flat bench so that your wrists extend off the side. See the second video.
  • Use the seated dumbbell wrist curl to build your forearms and improve your grip strength. Note, however, that heavy wrist curling exercises can have a high injury risk because your wrists aren’t designed to curl heavy weights. Therefore, I always recommend the farmer’s walk, hand grippers, and static pull-up bar holds for building forearms and improving grip strength.
  • Because they wear out your grip strength, use forearm exercises such as the seated dumbbell wrist curl at the end of your workouts.
  • See also the dumbbell wrist curl over bench and the seated barbell wrist curl.


Seated dumbbell wrist curl

Dumbbell wrist curl on a bench


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