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Palms-Up 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

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Palms-Up 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 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.

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-Up Dumbbell Wrist Curl Over A Bench

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Muscle Targeted: Forearms

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Seated One-Arm Dumbbell Palms-Up Wrist Curl

Muscle Targeted: Forearms

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Seated Dumbbell Palms-Up Wrist Curl

Muscle Targeted: Forearms

4.4

Out of 10

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

geekfamous

Review: Palms-Up Dumbbell Wrist Curl Over A Bench

Exercise Rating
9/10

Feb 12, 2012 11:16 AM: Love this exercise

geekfamous BodyStats
Height:
5 '2" (1.57m)
Weight:
130 lbs
Down 1.0 lb
Bodyfat:
21.0 %
More Body Stats


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of people found this review helpful

Bharatkumarsoni

Review: Palms-Up Dumbbell Wrist Curl Over A Bench

Exercise Rating
10/10

Mar 13, 2011 4:57 AM: wn i do this exercise.....at last or anytime

Bharatkumarsoni BodyStats
Height:
5 '10" (1.78m)
Weight:
138 lbs
Bodyfat:
1.0 %
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cgotel

Review: Palms-Up Dumbbell Wrist Curl Over A Bench

Exercise Rating
10/10

Apr 17, 2010 3:11 PM: Great exercise for the forearms and wrist....

cgotel BodyStats
Height:
6 '0" (1.83m)
Weight:
262 lbs
Down 1.0 lb
Bodyfat:
16.5 %
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of people found this review helpful

Firemanjo

Review: Palms-Up Dumbbell Wrist Curl Over A Bench

Exercise Rating
10/10

Feb 16, 2010 12:36 PM: Pretty much the only way to put on real size on my forearms

Firemanjo BodyStats
Height:
5 '9" (1.75m)
Weight:
198 lbs
Down 2.0 lbs
Bodyfat:
13.0 %
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of people found this review helpful

brikbodd7

Review: Palms-Up Dumbbell Wrist Curl Over A Bench

Exercise Rating
7/10

Feb 10, 2010 4:32 PM: I haven't tried it yet. But I will.

brikbodd7 BodyStats
Height:
5 '5" (1.65m)
Weight:
193 lbs
Up 3.0 lbs
Bodyfat:
20.5 %
More Body Stats


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