How to Do the Palms-Down Dumbbell Wrist Curl Over A Bench

Beginner · Dumbbell · Targets Forearms

How to perform 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 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.
4. Start out by curling your wrist upwards and exhaling.
5. Slowly lower your wrists back down to the starting position while inhaling.
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.

Muscles worked

The Palms-Down Dumbbell Wrist Curl Over A Bench primarily targets your Forearms. You'll need dumbbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Palms-Down Dumbbell Wrist Curl Over A Bench slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

More Forearms exercises

Train smarter