Palms-Up Dumbbell Wrist Curl Over A Bench

Technique

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

1. Kneel facing a bench with a dumbbell in each hand and both palms up.
2. Rest the forearms on the bench with your hands beyond its edge.
3. Maintain your grip while allowing the wrists to extend and the weights to lower.
4. Curl the dumbbells upward by flexing the wrists, leaving both forearms in place.
5. Lower each dumbbell under control without rotating the forearms.
6. Repeat without lifting the elbows or opening the hands to roll the weights onto the fingers.

Programming relevance

Muscles involved

Primary targets: Flexor Carpi Radialis, Flexor Carpi Ulnaris.