Arms · Dumbbell · Isolation · Beginner
Palms-Up Dumbbell Wrist Curl Over A Bench
Primary
- Main muscles
- Forearms
How to do it
- Start out by placing two dumbbells on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Swaps on other equipment
Each has the forearms as its main muscle and is also a pull, on a different piece of equipment.
Other forearm exercises
- Palms-Down Dumbbell Wrist Curl Over A Bench · Dumbbell
- Palms-Down Wrist Curl Over A Bench · Barbell
- Palms-Up Barbell Wrist Curl Over A Bench · Barbell
- Plate Pinch · Other
- Rickshaw Carry · Other
- Seated Dumbbell Palms-Down Wrist Curl · Dumbbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake