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Seated Dumbbell Palms-Down Wrist Curl

in Forearms Exercise


Main Muscle Worked: Forearms

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Seated Dumbbell Palms-Down Wrist Curl - Exercise Guide

Step 1

Place two dumbbells on the floor in front of a flat bench.

Step 2

Sit on the edge of the bench. Your legs should be shoulder width away from each other with your feet flat on the floor.

Step 3

Grab and hold a dumbbell in each hand.

Step 4

Lift them up and let your forearms rest on top of your thighs with your wrists left hanging beyond your knees.

Step 5

Rotate your wrists so that your palms face down. All throughout this exercise, only your wrists should move and the rest of your body should remain stationary. This is your starting position.

Step 6

Curl your wrists upward as you exhale.

Step 7

Pause for a moment then slowly lower your wrists until you’re back to your starting position. Inhale as you do this.

Step 8

Repeat until the recommended amount of repetitions is achieved.

Step 9

Once you are finished, simply lower the dumbbells to the floor.


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