Exercise guide
Seated Dumbbell Palms-Down Wrist Curl
The Seated Palms-Down Dumbbell Wrist Curl trains the wrist extensors along the top of the forearms. Supporting the forearms on the thighs isolates the small wrist movement.
Training context
Muscles Worked by Palms-Down Wrist Curls
The muscles on the back of the forearms lift the hands against the dumbbells. Grip muscles also stabilize the handles throughout the repetition.
The available range is naturally small. Heavy loading or forcing the wrists downward can irritate the joint and reduce control.
Technique overview
Keep the forearms supported throughout
Rest the forearms on the thighs with the palms facing down and wrists beyond the knees. Raise the backs of the hands through a comfortable range, pause briefly, and lower slowly. Keep the elbows and forearms still.
Treat this as an overview and use a range, pace, and setup you can control.