Palms-Down Dumbbell Wrist Curl Over A Bench

The Palms-Down Dumbbell Wrist Curl Over A Bench is an isolation strength exercise performed with dumbbells. It primarily targets the forearms. Suitable for beginners.

Primary Muscles

forearms

Level

beginner

Mechanic

isolation

Equipment

dumbbell

Category

strength
Palms-Down Dumbbell Wrist Curl Over A Bench - Step 0 Palms-Down Dumbbell Wrist Curl Over A Bench - Step 1

Instructions

  1. Kneel beside a flat bench. Rest your forearms on the bench with your wrists hanging off the edge.
  2. Hold a dumbbell in each hand with palms facing down.
  3. Lower your wrists to let the dumbbells hang down.
  4. Curl your wrists up by contracting your forearm extensors.
  5. Lower back down with control and repeat.

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