Palms-Up Dumbbell Wrist Curl Over A Bench
The Palms-Up Dumbbell Wrist Curl Over A Bench isolates the Forearms through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The forearms handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Palms-Up Dumbbell Wrist Curl Over A Bench
- 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Palms-Up Dumbbell Wrist Curl Over A Bench work?
The Palms-Up Dumbbell Wrist Curl Over A Bench primarily targets the Forearms. It's an effective isolation exercise for building forearms strength.
Is the Palms-Up Dumbbell Wrist Curl Over A Bench good for beginners?
Yes, the Palms-Up Dumbbell Wrist Curl Over A Bench is suitable for beginners. Start with light weight to master the 7-step form before adding load.
What equipment do I need for the Palms-Up Dumbbell Wrist Curl Over A Bench?
You need dumbbell to perform the Palms-Up Dumbbell Wrist Curl Over A Bench. Most commercial gyms will have this available.
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