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StrengthbeginnerDumbbell

Palms-Down Dumbbell Wrist Curl Over A Bench

Primary
Forearms
Equipment
Dumbbell
Level
beginner

Palms-Down Dumbbell Wrist Curl Over A Bench demonstration

Palms-Down Dumbbell Wrist Curl Over A Bench, starting position
Palms-Down Dumbbell Wrist Curl Over A Bench, starting position
Palms-Down Dumbbell Wrist Curl Over A Bench, finishing position
Palms-Down Dumbbell Wrist Curl Over A Bench, finishing position

How to Perform

  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.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing
  • •This is a great exercise for beginners - focus on form over reps

Muscles Worked

Front
Back
Forearms

Exercise Details

Category
Strength
Force
pull
Mechanic
isolation
Level
beginner

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does Palms-Down Dumbbell Wrist Curl Over A Bench work?

Palms-Down Dumbbell Wrist Curl Over A Bench primarily targets the Forearms.

What equipment do I need for Palms-Down Dumbbell Wrist Curl Over A Bench?

Palms-Down Dumbbell Wrist Curl Over A Bench requires Dumbbell.

Is Palms-Down Dumbbell Wrist Curl Over A Bench suitable for beginners?

Yes, Palms-Down Dumbbell Wrist Curl Over A Bench is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Palms-Down Dumbbell Wrist Curl Over A Bench

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Cable Wrist Curl

Forearms

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Finger Curls

Forearms

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Palms-Down Wrist Curl Over A Bench

Forearms

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Palms-Up Barbell Wrist Curl Over A Bench

Forearms

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