Seated dumbbell wrist curl
Overview of the exercise
The seated dumbbell wrist curl exercise is an effective strength training exercise that targets the wrist flexors and extensors. It involves holding a dumbbell in each hand while seated and performing wrist curls. This exercise is suitable for both beginners and advanced fitness enthusiasts who want to increase their wrist strength and improve grip strength.
The seated position ensures that the movement is isolated and targets the forearm muscles. By regularly performing the seated dumbbell wrist curl exercise, you can improve your performance in sports that require strong grip strength and reduce the risk of wrist injuries.
Exercise Profile:
Muscle Group Targeted: Forearms
Equipment: Dumbbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: None
Instructions:
Instructions to the Seated Dumbbell Wrist Curl Exercise:
- Sit on a bench with your back straight and your feet flat on the floor. Place a dumbbell in each hand, palms facing up.
- Rest your forearms on your thighs, allowing the dumbbells to hang at your fingertips.
- Slowly curl your wrists up towards your forearms, squeezing your forearm muscles at the top of the movement.
- Hold for a second at the top of the movement, then slowly lower the dumbbells back down to the starting position.
Seated Dumbbell Wrist Curl Tips
Tips for the Seated Dumbbell Wrist Curl Exercise:
- Start with light weights and gradually increase the weight as your strength improves.
- Keep your forearms still throughout the exercise and only move your wrists.
- Focus on squeezing your forearm muscles at the top of the movement for maximum results.
- Keep your wrists straight and avoid bending them during the exercise.
- Breathe out as you curl your wrists up and breathe in as you lower them down.
- To avoid straining your neck, keep your head and neck in a neutral position throughout the exercise.
- Use a full range of motion and avoid swinging the dumbbells or using momentum to complete the movement.
