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Palms-Up Dumbbell Wrist Curl Over A Bench

Forearms
DumbbellBeginnerPullIsolation
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Estimated starting range low
33–55 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1Start out by placing two dumbbells on one side of a flat bench.
  2. 2Kneel down on both of your knees so that your body is facing the flat bench.
  3. 3Use 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.
  4. 4Start out by curling your wrist upwards and exhaling.
  5. 5Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
  6. 6Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  7. 7Repeat for the recommended amount of repetitions.

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Similar lifts

Cable Wrist Curl 44–99 lb × 8–12 Dumbbell Lying Pronation 22–49.5 lb × 8–12 Dumbbell Lying Supination 22–49.5 lb × 8–12 Finger Curls 55–115.5 lb × 8–12 Palms-Down Dumbbell Wrist Curl Over A Bench 22–38.5 lb × 8–12 Palms-Down Wrist Curl Over A Bench 77–110 lb × 8–12
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