Seated Dumbbell Palms-Up Wrist Curl

Curl de Muñeca Supino Sentado

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Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

forearms

Start out by placing two dumbbells on the floor in front of a flat bench.
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.
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.
Start out by curling your wrist upwards and exhaling.
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.
Repeat for the recommended amount of repetitions.
When finished, simply lower the dumbbells to the floor.

Coloca dos mancuernas frente a un banco plano.
Siéntate en el borde con las piernas al ancho de hombros y los pies en el suelo.
Toma las mancuernas y coloca los antebrazos sobre los muslos con las palmas arriba. Las muñecas deben colgar del borde.
Curva las muñecas hacia arriba exhalando.
Baja lentamente inhalando. Los antebrazos estáticos; solo las muñecas se mueven.
Repite las repeticiones recomendadas.
Al terminar, baja las mancuernas al suelo.