Arms
The main muscle group listed for this exercise.
Exercise guide
Palms-Down Dumbbell Wrist Curl Over A Bench
Palms-Down Dumbbell Wrist Curl Over A Bench is a beginner-friendly arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: curl. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Palms-Down Dumbbell Wrist Curl Over A Bench
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Palms-Down Dumbbell Wrist Curl Over A Bench.
What muscles does Palms-Down Dumbbell Wrist Curl Over A Bench work?
Palms-Down Dumbbell Wrist Curl Over A Bench primarily trains the arms.
Is Palms-Down Dumbbell Wrist Curl Over A Bench beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Palms-Down Dumbbell Wrist Curl Over A Bench?
This variation uses dumbbells.
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