Palms-Down Dumbbell Wrist Curl Over A Bench

ForearmsDumbbellBeginnerIsolation

Palms-Down Dumbbell Wrist Curl Over A Bench — finish position — Finish

Muscles worked

PrimaryForearms

How to do it

01
Start out by placing two dumbbells on one side of a flat bench.
02
Kneel down on both of your knees so that your body is facing the flat bench.
03
Use 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.
04
Start out by curling your wrist upwards and exhaling.
05
Slowly lower your wrists back down to the starting position while inhaling.
06
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
07
Repeat for the recommended amount of repetitions.

In the app

Palms-Down Dumbbell Wrist Curl Over A Bench appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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