Palms-Down Dumbbell Wrist Curl Over A Bench

How to do it

1. Kneel or sit beside a flat bench with a dumbbell in one hand, or one in each.
2. Rest the forearms along the bench with the wrists just past the edge, palms facing down.
3. Let the dumbbells hang so the wrists flex downward as far as is comfortable.
4. Raise the backs of the hands towards the ceiling by extending the wrists as far as they go.
5. Pause at the top, then lower under control to the bottom.
6. Keep the forearms on the bench throughout so only the wrists move.

Common mistakes

• Lifting the forearms off the bench. Once the elbows rise, the arms are curling; the forearms stay flat and the wrists do all of it.
• Using a dumbbell that only allows a short range. The extensors are small; the dumbbell is light enough to lift through the full range.
• Turning the hands as they rise. The palms face down for the whole movement; a hand that turns thumb-up is changing which muscles work.
• Rushing the lowering. The dumbbell is lowered as slowly as it is lifted; the way down is half the set.

Muscles worked

Primary

• Forearm Extensors

Secondary

• Forearm Flexors