Seated Dumbbell Wrist Curls
Forearm and Wrist Exercise

Seated dumbbell wrist curls are a great wrist exercise.

Wrist curls are a great way to strengthen your wrists and improve your grip strength.

Since the forearm and wrist muscles are relatively small, you don't have to use heavy weights to really feel your muscles working.

For some people, 1-5 pound dumbbells are heavy enough to get a good workout.

Below are pictures of the seated wrist curls with dumbbells.

Wrist and Forearm Exercise: Seated Dumbbell Wrist Curls

Starting Position: Sit on a bench and rest your forearms on your thighs. While holding the dumbbells, keep your palms facing up towards the ceiling, and allow your wrists to extend towards the floor.

Form: Exhale and curl your wrists up towards the ceiling. Hold for a brief moment at the top and then slowly lower to the starting position.

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Personal Trainer Tips: Do your best to use the full range of motion at the wrists. Use your knees as a fulcrum to allow your wrist to extend as far as you can comfortably go.

Move in a slow and controlled manner, and stretch your wrists after a tough workout.


This is an easy exercise for the wrists. You can easily do it in between other upper body exercises.

If you're at a computer all the time, you can benefit from wrist strengthening.

And if you play sports that involve holding a ball, racket, club, bat or anything else wrist strengthening exercises can help you with those sports.

Yours in health,
Dr. Charles PT/PT

Learn Another Forearm Exercise or Wrist Exercise

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