Palms-Up Dumbbell Wrist Curl Over A Bench

Also called dumbbell wrist curl, wrist curl and forearm curl.

Works

Forearms

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. Start out by placing two dumbbells on one side of a flat bench.

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

Cues

• Kneel, forearms flat on the bench.
• Palms up, wrists off the edge.
• Let the dumbbells roll to the fingers.
• Curl up, squeeze 1 second.

Common mistakes

• Forearms lifting off the bench.
• Short range at the bottom.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.

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