Seated Dumbbell Wrist Curl

TARGET MUSCLES:

Flexor carpi radialis: Forearm muscle that flexes the wrist and assists with movement toward the thumb side.
Flexor carpi ulnaris: Forearm muscle that flexes the wrist and assists with movement toward the little finger side.
Palmaris longus: Assists with wrist flexion when this muscle is present.
Flexor digitorum superficialis and profundus: Finger flexor muscles that help maintain a secure grip on the dumbbells and may assist wrist flexion.

Sit upright on a stable bench with the feet firmly positioned on the floor.
Hold a light dumbbell in each hand with the palms facing upward.
Rest the forearms on the thighs, keeping the elbows supported and the wrists positioned near or slightly beyond the knees to allow free movement.
Keep the forearms stationary and the wrists in a comfortable starting position.

Keeping the forearms supported on the thighs, slowly bend both wrists upward to curl the dumbbells toward the forearms.
Maintain a secure grip and move primarily at the wrist joints without lifting the elbows or forearms.
Raise the dumbbells through a comfortable range of motion, contracting the forearm flexor muscles.
Slowly lower the dumbbells to the starting position under control.
Repeat using slow, controlled movements.

Precaution: Avoid using weights that cause excessive wrist strain or require movement of the elbows, shoulders or torso.
Precaution: Do not force the wrists beyond a comfortable range of motion or allow the dumbbells to drop abruptly during the lowering phase.
Precaution: Maintain a secure grip on the dumbbells throughout the exercise.
Beginner variation: Perform the exercise with one light dumbbell at a time to concentrate on controlled wrist movement.
Advanced variation: Gradually increase resistance while maintaining supported forearms and strict wrist isolation.