Palms-Down Dumbbell Wrist Curl Over A Bench

Muscle

Arms

Equipment

Dumbbells

Measured in

Reps

How to do it

1. Start by placing two dumbbells on one side of a flat bench.
2. Kneel down on both knees, facing the flat bench.
3. Use your arms to grab both 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. Begin by curling your wrists upwards while exhaling.
5. Slowly lower your wrists back down to the starting position while inhaling.
6. Keep your forearms stationary, as the movement for this exercise should only come from your wrists.
7. Repeat for the recommended number of repetitions.