Seated Palms Up Wrist Curl
Trains the forearms. You need a dumbbell. One of our free programs uses it, across 2 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Seated Palms Up Wrist Curl
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×15–20the shape they run most (2 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Arnold Split | Shoulders & Arms | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Seated Palms Up Wrist Curl progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Seated Palms Up Wrist Curl trains
Technique
How to do the Seated Palms Up Wrist Curl
- Sit on a bench holding an EZ bar with an underhand grip (palms facing up). Rest your forearms on your thighs with your wrists just beyond the edge, allowing the bar to hang down.
- Curl your wrists upward by flexing your forearms, lifting the EZ bar as high as possible while keeping your forearms stationary on your thighs.
- Squeeze your forearms at the top of the movement.
- Lower the bar back to the starting position in a controlled manner, allowing your wrists to fully extend.
Form cues
Getting it right
- Keep your forearms stationary on your thighs throughout the exercise.
- Use a controlled motion and avoid using momentum or swinging the bar.
- Avoid lifting your forearms off your thighs to ensure proper isolation of the forearm muscles.
Substitutes
Swap Seated Palms Up Wrist Curl for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Seated Palms Up Wrist Curl for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.