strength
Palms-Down Dumbbell Wrist Curl Over A Bench
Works the forearms, using dumbbell.
Specification
| Equipment | dumbbell |
| Primary muscles | forearms |
| Secondary muscles | none recorded |
| Mechanic | isolation |
| Force | pull |
| Level | beginner |
| Category | strength |
How to do it
- Start out by placing two dumbbells on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- 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.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Repeat for the recommended amount of repetitions.