Palms-Down Dumbbell Wrist Curl Over A Bench
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.
How to program the Palms-Down Dumbbell Wrist Curl Over A Bench
Sets and reps
As an isolation movement, the Palms-Down Dumbbell Wrist Curl Over A Bench is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Palms-Down Dumbbell Wrist Curl Over A Bench is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Palms-Down Dumbbell Wrist Curl Over A Bench work?
The Palms-Down Dumbbell Wrist Curl Over A Bench primarily targets the Forearms.
What equipment do I need for the Palms-Down Dumbbell Wrist Curl Over A Bench?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Palms-Down Dumbbell Wrist Curl Over A Bench should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
