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Exercises › Forearms › Palms-Up Dumbbell Wrist Curl Over A Bench

Palms-Up Dumbbell Wrist Curl Over A Bench

Palms-Up Dumbbell Wrist Curl Over A Bench is a beginner isolation dumbbell exercise that mainly works your forearms.

💪 Forearms🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Palms-Up Dumbbell Wrist Curl Over A Bench: starting position
Starting position
Palms-Up Dumbbell Wrist Curl Over A Bench: end position
End position

How to do the 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.

Muscles worked

Primary: Forearms

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Palms-Up Dumbbell Wrist Curl Over A Bench alternatives

Exercises that train the same main muscle, including options with other equipment.

Wrist CurlDumbbell · BeginnerFinger CurlsBarbell · BeginnerCable Wrist CurlCable · BeginnerPlate PinchOther · IntermediateBottoms-Up Clean From The Hang PositionKettlebell · IntermediateDumbbell Lying PronationDumbbell · Intermediate

FAQ

What muscles does the palms-up dumbbell wrist curl over a bench work?

It mainly works your forearms.

How many sets and reps of palms-up dumbbell wrist curl over a bench should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the palms-up dumbbell wrist curl over a bench good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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