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Palms-Down Dumbbell Wrist Curl Over A Bench

Exercise Data

Type: Strength
Main Muscle Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.6

Out of 10

Excellent

Exercise Rating Read Palms-Down Dumbbell Wrist Curl Over A Bench Reviews
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Palms-Down Dumbbell Wrist Curl Over A Bench Images

Palms-Down Dumbbell Wrist Curl Over A Bench
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Palms-Down Dumbbell Wrist Curl Over A Bench
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Palms-Down Dumbbell Wrist Curl Over A Bench Guide

Main Muscle: Forearms

  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.

Variations:

  • This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.
  • You can also use a barbell instead of a dumbbell.



Alternative Exercises For Palms-Down Dumbbell Wrist Curl Over A Bench

Palms-Down Wrist Curl Over A Bench

Muscle Targeted: Forearms

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Seated Dumbbell Palms-Down Wrist Curl

Muscle Targeted: Forearms

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Seated One-Arm Dumbbell Palms-Down Wrist Curl

Muscle Targeted: Forearms

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Top 5 Rated Forearms Exercises

  1. Standing Palms-Up Barbell Behind The Back Wrist Curl
  2. Palms-Down Wrist Curl Over A Bench
  3. Farmer's Walk
  4. Wrist Roller
  5. Seated Palm-Up Barbell Wrist Curl

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of people found this review helpful

rabcarr

Review: Palms-Down Dumbbell Wrist Curl Over A Bench

Exercise Rating
8/10

Feb 2, 2011 1:23 PM: Good burn. Personally prefer Barbell version.

rabcarr BodyStats
Height:
5 '8" (1.73m)
Weight:
168 lbs
Bodyfat:
No Data
More Body Stats


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of people found this review helpful

mns2003

Review: Palms-Down Dumbbell Wrist Curl Over A Bench

Exercise Rating
9/10

Dec 31, 2009 4:53 PM: Burns pretty good if you can keep you have good form. Try and keep your wrists straight and at the top of the flex hold for a few seconds.

mns2003 BodyStats
Height:
5 '9" (1.75m)
Weight:
212 lbs
Down 8.0 lbs
Bodyfat:
15.0 %
More Body Stats


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