Seated wrist curls with a 5- to 20-pound dumbbell are strength training exercises that build muscle in the wrist and forearm areas. Types of seated wrist curls include the straight curl and reverse curl.
The straight curl is used to develop flexor muscles. Sit down, place the forearm horizontally over your leg so that your wrist hangs 3 to 4 inches over your knee, palm facing upward. Using a 5- to 20-pound dumbbell, flex the wrist upward repeatedly, up to 20 times per set. The same form is used for the reverse curl, except the palm faces downward instead of upward, working the exterior muscles instead. For reverse curls, the weight is still flexed upwards, 20 times per set.