Palms-Up Dumbbell Wrist Curl
The Palms-Up Dumbbell Wrist Curl is an isolation exercise designed to strengthen the forearm flexors and improve grip stability. By resting your forearms on a bench or your thighs, you curl dumbbells upward using only your wrists, targeting the muscles on the underside of your forearms.
Forearms are small muscle groups that recover quickly but are easily fatigued by heavy compound lifts like deadlifts. The AI analyzes your recent training volume to ensure your grip isn't already fried before assigning this accessory work, optimizing your recovery curve. Additionally, if you report wrist discomfort, the app can intelligently suggest neutral-grip alternatives or adjust the volume to prevent overuse injuries like tendonitis.
Form Cues
- Rest your forearms flat on the bench or your thighs
- Allow the dumbbell to roll down to your fingertips
- Curl weight upward by flexing the wrist
- Squeeze the forearm muscles at the top
- Control the weight slowly on the way down
- Don't lift your elbows off the support surface
- Don't use your biceps to help curl the weight
- Don't use momentum or swing the dumbbells
- Don't limit the range of motion by stopping short
- Don't grip the dumbbell so tight that it can't roll
Common Mistakes
- Lifting elbows off the bench
- Using momentum to move the weight
- Shortening the range of motion
- Curling with the biceps
- Rushing the lowering phase
Muscles Worked
This exercise primarily targets the wrist flexors located on the underside of the forearm, which are responsible for curling the palm toward the inner arm. It also significantly engages the finger flexors when you allow the weight to roll down to the fingertips, contributing to overall grip strength and forearm size.
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