Palms-Down Dumbbell Wrist Curl Over A Bench
Strength · Beginner · Forearms
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Open the app →- Primary muscles
- Forearms
- Equipment
- Dumbbell
- Force
- Pull
- Mechanic
- Isolation
- Level
- Beginner
Muscles worked
Forearms
How to do it — Palms-Down Dumbbell Wrist Curl Over A Bench
- 1Start out by placing two dumbbells on one side of a flat bench.
- 2Kneel down on both of your knees so that your body is facing the flat bench.
- 3Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
- 4Start out by curling your wrist upwards and exhaling.
- 5Slowly lower your wrists back down to the starting position while inhaling.
- 6Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 7Repeat for the recommended amount of repetitions.
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