Palms-Down Dumbbell Wrist Curl Over A Bench

An isolation exercise targeting the wrist extensors using dumbbells with a bench for support and leverage.

Instructions

1. Place two dumbbells on one side of a flat bench.
2. Kneel down on both knees facing the bench so your torso is perpendicular to it.
3. Reach forward and grab both dumbbells with a pronated grip (palms facing down).
4. Bring your hands up so your forearms are resting flat against the bench.
5. Position your wrists just beyond the edge of the bench, allowing them to hang freely.
6. Start with your wrists in a neutral position, then slowly curl them downward.
7. Reverse the motion to bring your wrists back up, extending them upward.
8. Perform this movement with control, focusing on the wrist motion only.
9. Repeat for the desired number of repetitions.

Tips

• Keep your forearms completely stationary against the bench throughout the movement.
• Start with light dumbbells to learn the proper form before progressing.
• This exercise effectively targets the wrist extensors for grip strength development.
• Perform this exercise after or on separate days from pressing movements to avoid overuse.
• Do not allow your forearms to lift off the bench during any phase of the movement.