Palms-Down Dumbbell Wrist Curl Over A Bench

Technique

How to perform Palms-Down Dumbbell Wrist Curl Over A Bench

1. Kneel facing a bench and hold a dumbbell in each hand with your palms down.
2. Rest both forearms on the bench with the hands projecting beyond the edge.
3. Keep your grip closed and allow the hands to lower under control.
4. Lift the backs of your hands by extending the wrists, leaving the forearms on the bench.
5. Lower the dumbbells slowly through the same wrist motion.
6. Repeat without lifting the elbows or rolling the weights into your fingertips.

Programming relevance

Muscles involved

Primary targets: Extensor Carpi Ulnaris.