Palms-Up Dumbbell Wrist Curl Over A Bench

Instructions

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 supinated grip (palms up) 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. Make sure to inhale during this part of the exercise.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Repeat for the recommended amount of repetitions.

Frequently asked questions

What muscles does the Palms-Up Dumbbell Wrist Curl Over A Bench work?

Palms-Up Dumbbell Wrist Curl Over A Bench primarily targets the Forearms. This makes it an effective strength exercise for building forearms development.

What equipment do I need for the Palms-Up Dumbbell Wrist Curl Over A Bench?

You will need a dumbbell to perform the Palms-Up Dumbbell Wrist Curl Over A Bench. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Palms-Up Dumbbell Wrist Curl Over A Bench suitable for beginners?

Yes. The Palms-Up Dumbbell Wrist Curl Over A Bench is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Palms-Up Dumbbell Wrist Curl Over A Bench a compound or isolation exercise?

The Palms-Up Dumbbell Wrist Curl Over A Bench is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Palms-Up Dumbbell Wrist Curl Over A Bench?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Palms-Up Dumbbell Wrist Curl Over A Bench?

Good alternatives include the Bottoms-Up Clean From The Hang Position, Cable Wrist Curl, Dumbbell Lying Pronation. These exercises target similar muscle groups (Forearms) and can be substituted based on available equipment or training preference.

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