Seated Hammer Wrist Curl

Pro Tip

If your knees get in the way of you lowering the dumbbells, point your legs more outward.

How To

  1. Sit on the edge of the bench while leaning forward with your forearms resting on your thighs, holding two dumbbells with your palms facing each other.
  2. Exhale and bend your wrist upwards while keeping your forearms resting on your thighs.
  3. Continue raising the dumbbells by bending your wrists until you can no longer do so by solely bending at your wrists.
  4. Inhale and lower your wrists, allowing the dumbbells to return to the starting position.

Primary Muscle Groups

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Secondary Muscle Groups

This exercises doesn't have any secondary muscle groups



When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.


Exercises that target the same primary muscle groups and require the same equipment.


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