Hominin · exercise
Palms-Down Dumbbell Wrist Curl Over A Bench
Palms-Down Dumbbell Wrist Curl Over A Bench is a beginner strength exercise using dumbbell. It works the forearms.
beginnerdumbbellpull movementisolationstrength
- Main muscles
- forearms
How to do it
- Start out by placing two dumbbells on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- 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.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Palms-Up Dumbbell Wrist Curl Over A Bench · dumbbell, beginner
- Seated Dumbbell Palms-Down Wrist Curl · dumbbell, beginner
- Seated Dumbbell Palms-Up Wrist Curl · dumbbell, beginner
- Seated One-Arm Dumbbell Palms-Up Wrist Curl · dumbbell, beginner
- Dumbbell Lying Pronation · dumbbell, intermediate
- Dumbbell Lying Supination · dumbbell, intermediate
- Seated One-Arm Dumbbell Palms-Down Wrist Curl · dumbbell, intermediate
- Cable Wrist Curl · cable, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).