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

The Seated Dumbbell Palms-up Wrist Curl is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Over Bench Wrist Curl, the Seated Palm-up Barbell Wrist Curl and the Dumbbell Over Bench Neutral Wrist Curl. A harder version, the Dumbbell Over Bench One Arm Wrist Curl, is listed below as a progression rather than a swap.

Seated Dumbbell Palms-up Wrist Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Seated Dumbbell Palms-up Wrist Curl

The steps for the Seated Dumbbell Palms-up Wrist Curl itself, so you can judge how close each substitute below really is.

Forearms · Dumbbell · Beginner · Isolation

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Over Bench Wrist CurlPlay demonstration

    1. Dumbbell Over Bench Wrist Curl

    95% match

    Forearms · Beginner · Isolation

    It uses the same equipment and still works the forearms.

    • Dumbbell
    How to perform it
    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. Seated Palm-up Barbell Wrist Curl

    2. Seated Palm-up Barbell Wrist Curl

    95% match

    Forearms · Beginner · Isolation

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

    • Barbell
    How to perform it
    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
  5. Palms-up Dumbbell Wrist Curl Over A Bench

    5. Palms-up Dumbbell Wrist Curl Over A Bench

    90% match

    Forearms · Beginner · Isolation

    It still works the forearms, through a different movement.

    • Dumbbell
    How to perform it
    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

Seated Dumbbell Palms-up Wrist Curl FAQ

What muscles does Seated Dumbbell Palms-up Wrist Curl work?

It primarily targets the wrist flexors, flexor carpi radialis, flexor carpi ulnaris, and palmaris longus, plus secondary activation of the finger flexors and brachioradialis. The exercise produces wrist flexion torque while the elbow stays fixed, isolating forearm flexor contraction.

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