Palms-Up Dumbbell Wrist Curl Over A Bench

A dumbbell wrist curl with a supinated grip performed over a bench to isolate the wrist flexors in the forearms.

Instructions

1. Place two dumbbells on one side of a flat bench.
2. Kneel down on both knees facing the bench with your torso perpendicular to it.
3. Reach forward and grab both dumbbells with a supinated grip (palms up).
4. Bring your hands up so your forearms are resting flat and firmly 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 and slowly curl them upward.
7. Reverse the motion by slowly lowering your wrists back to the starting position.
8. Perform this movement with control and deliberation, focusing only on wrist motion.
9. Repeat for the desired number of repetitions.

Tips

• Keep your forearms pressed flat against the bench throughout the entire movement.
• The supinated grip with dumbbells allows for a greater range of motion than a barbell.
• Start with light weight to develop proper wrist strength and control.
• This exercise is excellent for developing grip strength and preventing wrist injuries.
• Breathe out during the curl phase and breathe in during the extension phase.