Exercise

Palms-Up Dumbbell Wrist Curl Over A Bench

Also known as: palms up dumbbell wrist curl bench, dumbbell wrist curl bench, supinated wrist curl dumbbell bench, db forearm curl bench

Palms-Up Dumbbell Wrist Curl Over A Bench is a isolation exercise for the forearms. Main target: forearm flexors. Equipment: dumbbell.

EquipmentDumbbell

TypeIsolation

MovementPull

CategoryStrength

Muscles worked

Primary

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.
Repeat for the recommended amount of repetitions.