10 Best Seated Dumbbell Palms-down Wrist Curl Alternatives for Home or Gym

Ranked Seated Dumbbell Palms-down Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Seated Dumbbell Palms-down Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Dumbbell Over Bench Revers Wrist Curl

   95% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the forearms.

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down.
   2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
   3. Slowly curl your wrists upward, bringing the dumbbells towards your body.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-down Wrist Curl
2. Play demonstration

   Progression

   2. Dumbbell Reverse Wrist Curl

   94% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want a harder version that still works the forearms.

   How to perform this exercise

   1. Sit on a bench or chair with your feet flat on the ground.
   2. Hold a dumbbell in each hand with an overhand grip, palms facing down.
   3. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
   4. Slowly curl your wrists upward, bringing the dumbbells towards your body.
   5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-down Wrist Curl
3. Play demonstration

   3. Barbell Reverse Wrist Curl

   90% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   A good swap when you have a barbell to work with, and it still works the forearms.

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down.
   2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
   3. Slowly curl your wrists upward, bringing the barbell towards your body.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-down Wrist Curl
4. Play demonstration

   4. Dumbbell One Arm Reverse Wrist Curl

   88% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want to work the forearms one side at a time.

   How to perform this exercise

   1. Sit on a bench or chair with your feet flat on the ground.
   2. Hold a dumbbell in one hand with an overhand grip, palm facing down.
   3. Rest your forearm on your thigh, with your wrist hanging off the edge.
   4. Slowly lower the dumbbell towards the ground by flexing your wrist.
   5. Pause for a moment at the bottom, then slowly curl your wrist back up towards your body.
   6. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: forearms, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-down Wrist Curl
5. Play demonstration

   Progression

   5. Dumbbell Over Bench One Arm Reverse Wrist Curl

   86% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want a harder single-arm version that still works the forearms.

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
   2. Rest your forearm on the bench with your wrist hanging off the edge.
   3. Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
   4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: forearms, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Balance: harder to stay steady on than the Seated Dumbbell Palms-down Wrist Curl
6. 

   6. Seated Dumbbell Palms-up Wrist Curl

   86% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start out by placing two dumbbells on the floor in front of a flat bench.
   2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
   3. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
   4. Start out by curling your wrist upwards and exhaling.
   5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   6. Repeat for the recommended amount of repetitions.
   7. When finished, simply lower the dumbbells to the floor.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-down Wrist Curl
7. Play demonstration

   7. Barbell Revers Wrist Curl

   85% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and your knees bent.
   2. Hold a barbell with an overhand grip, palms facing down, and your hands shoulder-width apart.
   3. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
   4. Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
   5. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-down Wrist Curl
8. 

   8. Seated Palms-down Barbell Wrist Curl

   85% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
   2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
   3. Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
   4. Lower the bar as far as possible while inhaling and keeping a tight grip.
   5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-down Wrist Curl
9. Play demonstration

   9. Dumbbell Over Bench Neutral Wrist Curl

   81% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
   2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
   3. Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-down Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-down Wrist Curl
10. Play demonstration

    10. Dumbbell Over Bench Wrist Curl

    81% match

    • Forearms
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
    2. Allow your wrists to hang over the edge of the bench.
    3. Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
    4. Pause for a moment, then slowly lower your wrists back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: forearms, the same as the Seated Dumbbell Palms-down Wrist Curl
    • Equipment: free weights, the same as the Seated Dumbbell Palms-down Wrist Curl
    • Body position: seated, the same as the Seated Dumbbell Palms-down Wrist Curl