Palms-Up Dumbbell Wrist Curl Over A Bench

ForearmsDumbbellBeginnerIsolation

Palms-Up Dumbbell Wrist Curl Over A Bench — start position — START

Palms-Up Dumbbell Wrist Curl Over A Bench — finish position — FINISH

How to do it

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

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With cable

Cable Wrist Curl

With dumbbell

Dumbbell Lying Pronation Dumbbell Lying Supination Palms-Down Dumbbell Wrist Curl Over A Bench Seated Dumbbell Palms-Down Wrist Curl Seated Dumbbell Palms-Up Wrist Curl

With barbell

Finger Curls Palms-Down Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

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