Palms-Down Dumbbell Wrist Curl Over A Bench

The Palms-Down Dumbbell Wrist Curl Over A Bench is a beginner dumbbell exercise that primarily targets the Forearms.

Muscles Worked

How to Do the Palms-Down Dumbbell Wrist Curl Over A Bench

1. 1Start out by placing two dumbbells on one side of a flat bench.
2. 2Kneel down on both of your knees so that your body is facing the flat bench.
3. 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.
4. 4Start out by curling your wrist upwards and exhaling.
5. 5Slowly lower your wrists back down to the starting position while inhaling.
6. 6Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
7. 7Repeat for the recommended amount of repetitions.

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