Palms-Down Dumbbell Wrist Curl Over A Bench

How to do the Palms-Down 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 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

Role	Muscles
Primary	forearms
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bottoms-Up Clean From The Hang Position Kettlebell Finger Curls Barbell Palms-Down Wrist Curl Over A Bench Barbell Palms-Up Barbell Wrist Curl Over A Bench Barbell Seated Palm-Up Barbell Wrist Curl Barbell Seated Palms-Down Barbell Wrist Curl Barbell

Harder than the Palms-Down Dumbbell Wrist Curl Over A Bench

Bottoms-Up Clean From The Hang Position intermediate · Kettlebell Seated One-Arm Dumbbell Palms-Down Wrist Curl intermediate · Dumbbell Dumbbell Lying Supination intermediate · Dumbbell

Superset the Palms-Down Dumbbell Wrist Curl Over A Bench with

Opposing biceps work — alternate sets without extra rest.

Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps Concentration Curls biceps Cross Body Hammer Curl biceps

Common questions

What muscles does the Palms-Down Dumbbell Wrist Curl Over A Bench work?

The Palms-Down Dumbbell Wrist Curl Over A Bench primarily works the forearms. Cable Wrist Curl, Dumbbell Lying Pronation, and Dumbbell Lying Supination train the same muscle, across 6 equipment types.

What equipment do you need for the Palms-Down Dumbbell Wrist Curl Over A Bench?

Dumbbells. Without dumbbells, Bottoms-Up Clean From The Hang Position, Finger Curls, and Palms-Down Wrist Curl Over A Bench train the same muscle, and 2 of the catalogue's options for this muscle need no equipment.

Is the Palms-Down Dumbbell Wrist Curl Over A Bench suitable for beginners?

Yes, the Palms-Down Dumbbell Wrist Curl Over A Bench is rated beginner. Bottoms-Up Clean From The Hang Position, Seated One-Arm Dumbbell Palms-Down Wrist Curl, and Dumbbell Lying Supination are the progressions from here.

Where should the Palms-Down Dumbbell Wrist Curl Over A Bench go in a workout?

Late — the Palms-Down Dumbbell Wrist Curl Over A Bench is isolation work, so it follows your compounds. Supersetting it with Alternate Hammer Curl and Alternate Incline Dumbbell Curl cuts session time without extra rest.

Similar exercises

Cable Wrist Curl Cable Machine Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Finger Curls Barbell Palms-Down Wrist Curl Over A Bench Barbell Palms-Up Barbell Wrist Curl Over A Bench Barbell