How to perform Dumbbell Seated Palms Up Wrist Curl with proper form
Starting Position
- Sit on a Bench: Choose a flat bench or chair.
- Hold Dumbbells: Grasp a dumbbell in each hand with palms facing up.
- Rest Forearms: Place your forearms on your thighs, allowing your wrists to hang off the edge.
Execution
- Wrist Movement: Curl the dumbbells upwards by flexing your wrists. Keep your forearms resting on your thighs throughout the movement.
- Controlled Motion: Lift the dumbbells until your wrists are fully flexed, ensuring a smooth and controlled motion.
- Lowering Phase: Slowly lower the dumbbells back to the starting position, extending your wrists fully without letting the weights drop suddenly.
Tips for Proper Form
- Maintain a Neutral Back: Keep your back straight and avoid hunching over.
- Avoid Momentum: Focus on using your wrist muscles rather than swinging your arms.
- Breathing: Exhale while curling up and inhale while lowering the weights.
- Range of Motion: Ensure full flexion and extension of the wrist for maximum effectiveness.
Common Mistakes
- Using Too Much Weight: Start light to maintain control and form.
- Bending Elbows: Keep elbows stationary to isolate the wrist muscles.
- Rushed Movements: Perform the exercise slowly to enhance muscle engagement.
By following these guidelines, you can effectively perform the Dumbbell Seated Palms Up Wrist Curl with proper form.
Exercises
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Target: Back
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Bent Over Row, Dumbbell
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Bent Over Row, Smith Machine
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Bicep Curl, Cable
Type: Upper, Pull
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Bicep Curl, Dumbbell
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Bicep Curl, Band
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Bicep Curl, Leverage Machine
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Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
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Target: Biceps
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Concentration Curl, Cable
Type: Upper, Pull
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Concentration Curl, Dumbbell
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Target: Biceps
Synergist: Forearms