Dumbbell Seated Wrist Curl
Dumbbell Seated Wrist Curl
The Dumbbell Seated Wrist Curl is a focused exercise designed to strengthen the forearm muscles, specifically targeting the wrist flexors. It's a simple yet effective movement for building grip strength and improving overall forearm development.
How to do Dumbbell Seated Wrist Curl
- Setup: Sit on a bench with your forearms resting on your thighs, palms facing up, and wrists just beyond your knees. Hold a dumbbell in each hand.
- Starting Position: Allow your wrists to flex downward, letting the dumbbells roll down to your fingers while keeping a firm grip.
- Curl: Exhale as you slowly curl your wrists upward, bringing the dumbbells back into your palms and flexing your forearms.
- Lower: Inhale as you slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
- Repeat: Perform the desired number of repetitions, focusing on smooth and controlled movements.
Form Tips
- Grip: Ensure a secure grip on the dumbbells to avoid unnecessary strain on your fingers.
- Range of Motion: Focus on the full range of motion in your wrists, but avoid excessive bending to prevent strain.
- Elbow Position: Keep your elbows still and resting on your thighs to isolate the forearm muscles effectively.
Targeted Muscles
- Primary Muscles: Wrist flexors (muscles on the inside of the forearm).
- Secondary Muscles: Finger flexors and brachioradialis (muscle on the outer part of the forearm).
