Palms-Up Dumbbell Wrist Curl Over A Bench is an easy exercise that concentrates on the forearms.

The only dumbbell bench with palms-up wrist curl equipment you require is dumbbells and a flat bench. There are a variety of wrist curls for dumbbells that are palms-up variants that you can test to see if they require different kinds of dumbbell bench wrist curls or might not require any equipment at all.

Learn the correct Palms-Up Dumbbell Wrist Curl Over A Bench form is simple with these step-by-step palms-up dumbbell wrist curl instructions for Palms-Up Dumbbell Wrist Curl Over A Bench.

Instructions for Palms-Up Dumbbell Wrist Curl Over A Bench

  • Begin by putting two dumbbells on the opposite side of a flat bench.
  • You should kneel on both knees so that your body is in front of the flat bench.
  • Make use of your arms to grab both dumbbells using supinated grips (palms upwards) and raise them until your forearms are resting on the bench’s flat surface. Your wrists must be hanging above the bench’s edge.
  • Begin by bending your wrists upwards, exhaling, and then curling them back down.
  • Then slowly lower the wrists to their starting position as you inhale. Inhale as much air as you can during this phase of the workout.
  • Your forearms need to be in a stationary position since your wrist is the sole motion required for this exercise.
  • Repeat until you reach the recommended number of repetitions.


  • This workout can be done sitting down using your thighs to create an ideal resting place on your hands. Your wrist can be placed over your knees, and the same exercises as described previously can be done.
  • It is also possible to use a barbell instead of a dumbbell.

Additional Information

  • A lightweight must be used with the correct technique. It’s not required to have a large weight to be effective in this workout.
  • Make sure to keep the reps’ timing steady and hold the forearms in a pause to a maximum of two counts at the end of the exercise to add intensity.
  • Utilize a complete range of movement making sure that the weight is dropped as low as is feasible at the bottom of the motion.

Alternates for Palms-Up Dumbbell Wrist Curl Over A Bench

Palms-Up Dumbbell Wrist Curl Over A Bench


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