Seated Palms Up Wrist Curl

The palms up wrist curl is an isolation exercise for the forearm flexors, done seated with the forearm resting on the thigh and the palm turned up. From that position only the wrist moves: you hold a dumbbell in a supinated grip, lift the hand toward the forearm, pause at the top, then lower the weight slowly back to the start. Working one arm at a time stops the stronger side from covering for the weaker one, and with grip that gap is real, since the hand you write with is almost always the stronger of the two. Grip is the whole point here. The flexors that close your hand around a bar are the ones that give out first on heavy deadlifts and rows, and they answer to short-range, high-rep work: 15 to 20 reps per arm, with a weight light enough that the last rep still moves at the speed of the first.