Palms-Down Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
Starting position
End position
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.
Muscles Worked
Alternatives to Palms-Down Dumbbell Wrist Curl Over A Bench
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Cable Wrist Curl
A beginner isolation strength exercise that works the forearms, using a cable machine.
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2
Palms-Down Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using a barbell.
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3
Palms-Up Barbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using a barbell.
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4
Seated Palm-Up Barbell Wrist Curl
A beginner isolation strength exercise that works the forearms, using a barbell.
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5
Seated Palms-Down Barbell Wrist Curl
A beginner isolation strength exercise that works the forearms, using a barbell.
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6
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
A beginner isolation strength exercise that works the forearms, using a cable machine.
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7
Standing Palms-Up Barbell Behind The Back Wrist Curl
A beginner isolation strength exercise that works the forearms, using a barbell.
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8
Palms-Up Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
-
9
Seated Dumbbell Palms-Down Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
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10
Seated Dumbbell Palms-Up Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
Frequently Asked Questions
What muscles do palms-down dumbbell wrist curl over a bench work?
Palms-Down Dumbbell Wrist Curl Over A Bench primarily works the forearms.
What equipment do I need for palms-down dumbbell wrist curl over a bench?
Palms-Down Dumbbell Wrist Curl Over A Bench uses dumbbells.
Palms-Down Dumbbell Wrist Curl Over A Bench: is it suitable for beginners?
Yes. Palms-Down Dumbbell Wrist Curl Over A Bench is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of palms-down dumbbell wrist curl over a bench?
Cable Wrist Curl, Palms-Down Wrist Curl Over A Bench, Palms-Up Barbell Wrist Curl Over A Bench train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my palms-down dumbbell wrist curl over a bench reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; palms-down dumbbell wrist curl over a bench can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Palms-Down Dumbbell Wrist Curl Over A Bench with AI
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