Palms-Up Dumbbell Wrist Curl Over A Bench
Palms-Up Dumbbell Wrist Curl Over A Bench is a beginner-level isolation in the strength category that primarily works the forearms. It is performed with dumbbells.
How to do it
- 1Start out by placing two dumbbells on one side of a flat bench.
- 2Kneel down on both of your knees so that your body is facing the flat bench.
- 3Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
- 4Start out by curling your wrist upwards and exhaling.
- 5Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
- 6Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 7Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.