Seated Palms Up Wrist Curl
Complete guide to Seated Palms Up Wrist Curl. Learn proper form, technique, and execution. Targets Forearms — Wrist Extensors, Wrist Flexors. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Seated Palms Up Wrist Curl
Grab a dumbbell and sit on a bench with your feet flat on the floor.
Rest your forearm on your thigh with your wrist hanging just past your knee and your palm facing up.
Engage your abs and take a breath.
Curl your wrist upward by flexing it, squeezing your forearm at the top and exhale.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |