Palms-Up Dumbbell Wrist Curl Over A Bench
Trains the Forearm Flexors.
- Equipment
- Dumbbells and either a flat bench or an adjustable bench
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Kneel or sit beside a flat bench with a light dumbbell in each hand.
- Rest your forearms along the bench with the wrists just past the edge, palms facing up.
- Let the dumbbells roll back so the wrists extend and the weight settles toward your fingers.
- Curl the wrists up as far as they will go, closing the hands as the dumbbells roll back into the palms.
- Squeeze briefly at the top.
- Lower under control back into the stretch.
Common mistakes
- Lifting the forearms off the bench. The bench fixes the forearm so only the wrist moves; forearms coming up turns it into a small curl.
- Skipping the roll to the fingers. Letting the dumbbells roll down and closing the hand to bring them back is where the grip work is.
- Going heavy. The wrist travels through a short range against a long hand lever, and a heavy dumbbell mostly gets held.
- Expecting it to train the whole forearm. Palms up loads the flexors on the inside; the extensors need the palms-down version.