Palms-Down Dumbbell Wrist Curl Over A Bench
How to do the Palms-Down Dumbbell Wrist Curl Over A Bench with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Forearms
,
Dumbbell
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.
Log it, see it on your body.
Every Palms-Down Dumbbell Wrist Curl Over A Bench set you log feeds Ascend's anatomy heatmap, so your forearms volume is visible at a glance, and counts toward your bodyweight-strength tier.
More forearms exercises
Palms-Down Dumbbell Wrist Curl Over A Bench: 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.
Is the Palms-Down Dumbbell Wrist Curl Over A Bench suitable for beginners?
Yes. The Palms-Down Dumbbell Wrist Curl Over A Bench is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Palms-Down Dumbbell Wrist Curl Over A Bench?
To do the Palms-Down Dumbbell Wrist Curl Over A Bench you'll need a dumbbell.
Is the Palms-Down Dumbbell Wrist Curl Over A Bench a compound or isolation exercise?
The Palms-Down Dumbbell Wrist Curl Over A Bench is an isolation exercise, it targets the forearms through a single joint, which makes it useful for focused, targeted work.
How do I do the Palms-Down Dumbbell Wrist Curl Over A Bench with correct form?
Start out by placing two dumbbells on one side of a flat bench. Follow the full step-by-step above for the complete movement.
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