APEX ZONE

Exercises · Strength

Palms-Down Dumbbell Wrist Curl Over A Bench

Dumbbell Forearms

The Palms-Down Dumbbell Wrist Curl Over A Bench is a strength movement that targets your forearms. Here's how to do it with clean form.

How to do the Palms-Down Dumbbell Wrist Curl Over A Bench

  1. Kneel beside a bench, rest your forearms on the surface with palms facing down and wrists just past the edge.
  2. Let the dumbbell roll down to your fingertips, then extend your wrists to raise the weight.
  3. Lower back to the start position with control — don't let the weight drop.
  4. Keep your forearms flat on the bench throughout; only the wrists should move.

Train it in Apex Zone

Apex Zone programs this movement for you, prescribes the weight from your numbers, and an AI coach adjusts it to your recovery. Now in private beta.

You’re on the list 🎉 We’ll email your TestFlight invite soon.

More Forearms exercises

Bottoms-Up Clean From The Hang PositionCable Wrist CurlDumbbell Lying PronationDumbbell Lying SupinationFarmer's Walk ${PLAY_SVG}Finger CurlsKneeling Forearm StretchPalms-Down Wrist Curl Over A Bench