10 Best Seated Dumbbell Palms-up Wrist Curl Alternatives for Strength

Ranked Seated Dumbbell Palms-up Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Seated Dumbbell Palms-up 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 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 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

   • Movement: curl, the same as the Seated Dumbbell Palms-up Wrist Curl
   • Primary muscle: forearms, the same as the Seated Dumbbell Palms-up Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-up Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-up Wrist Curl
2. 

   2. Seated Palm-up Barbell Wrist Curl

   95% 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. Hold a barbell with both hands and your palms facing up; 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 up. Tip: Make sure that the front 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

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

   3. Dumbbell Over Bench Neutral Wrist Curl

   91% 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

   • Movement: curl, the same as the Seated Dumbbell Palms-up Wrist Curl
   • Primary muscle: forearms, the same as the Seated Dumbbell Palms-up Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-up Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-up Wrist Curl
4. 

   4. Seated Palms-down Barbell Wrist Curl

   91% 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

   • Movement: curl, the same as the Seated Dumbbell Palms-up Wrist Curl
   • Primary muscle: forearms, the same as the Seated Dumbbell Palms-up Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-up Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-up Wrist Curl
5. 

   5. Palms-up Dumbbell Wrist Curl Over A Bench

   90% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   It still works the forearms, through a different movement.

   How to perform this exercise

   1. Start out by placing two dumbbells on one side of a flat bench.
   2. Kneel down on both of your knees so that your body is facing the flat bench.
   3. Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
   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.
   6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   7. Repeat for the recommended amount 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-up Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-up Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-up Wrist Curl
6. Play demonstration

   6. Barbell Wrist Curl

   90% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
   2. Allow the barbell to roll down to your fingertips, keeping your wrists straight.
   3. Slowly curl the barbell up towards your forearms by flexing your wrists.
   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-up Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-up Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-up Wrist Curl
7. 

   7. Palms-up Barbell Wrist Curl Over A Bench

   90% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start out by placing a barbell on one side of a flat bench.
   2. Kneel down on both of your knees so that your body is facing the flat bench.
   3. Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
   4. Start out by curling your wrist upwards and exhaling.
   5. Slowly lower your wrists back down to the starting position while inhaling.
   6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   7. Repeat for the recommended amount 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-up Wrist Curl
   • Equipment: free weights, the same as the Seated Dumbbell Palms-up Wrist Curl
   • Body position: seated, the same as the Seated Dumbbell Palms-up Wrist Curl
8. Play demonstration

   8. Dumbbell Finger Curls

   88% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench or chair with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up.
   3. Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers.
   4. Repeat for the desired number of repetitions, then switch to the other hand.

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

   Why this matches

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

   9. Dumbbell One Arm Wrist Curl

   88% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   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 underhand grip, resting your forearm on your thigh.
   3. Allow your wrist to extend, letting the dumbbell roll down towards your fingers.
   4. Slowly curl your wrist back up, bringing the dumbbell towards your forearm.
   5. Repeat for the desired number of repetitions, then switch to the other hand.

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

   Why this matches

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

    Progression

    10. Dumbbell Over Bench One Arm Wrist Curl

    88% 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 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

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