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Forearms · Dumbbell

Palms-Up Dumbbell Wrist Curl Over A Bench

An isolation movement that trains your forearms, done with a dumbbell.

Palms-Up Dumbbell Wrist Curl Over A Bench, starting positionPalms-Up Dumbbell Wrist Curl Over A Bench, end position
EquipmentDumbbell
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Palms-Up Dumbbell Wrist Curl Over A Bench muscles worked, front viewPalms-Up Dumbbell Wrist Curl Over A Bench muscles worked, back view
ForearmsPrimary

How to do it

  1. Start out by placing two dumbbells on one side of a flat bench.
  2. Kneel down on both of your knees so that your body is facing the flat bench.
  3. 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.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
  6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  7. Repeat for the recommended amount of repetitions.

More forearm exercises

Palms-Down Dumbbell Wrist Curl Over A BenchSeated Dumbbell Palms-Up Wrist CurlBehind the Back Curl (Cable)Cable Wrist Curl
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