Palms-Down Dumbbell Wrist Curl Over A Bench

How to perform

1. 01Start out by placing two dumbbells on one side of a flat bench.
2. 02Kneel down on both of your knees so that your body is facing the flat bench.
3. 03Use 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.
4. 04Start out by curling your wrist upwards and exhaling.
5. 05Slowly lower your wrists back down to the starting position while inhaling.
6. 06Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
7. 07Repeat for the recommended amount of repetitions.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.