How to do it
- Sit with your forearms resting on your thighs, palms up, wrists just past the knees.
- Let the weight roll down to the fingertips, then curl it back up as high as possible.
- Lower slowly under control.
Cues that matter
- Let the bar roll into the fingers for the full range.
- High reps — 15 to 25 — work best here.
Common mistakes
- Moving the elbows or shoulders to assist.
- Using a weight that only allows a two-inch range.
Muscles worked
Primary
- Forearms
- Flexors
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Seated Wrist Curl in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the forearms with different equipment — for a day the dumbbell is taken, or a gym that does not have one.