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Exercises · Strength

Palms-Up Dumbbell Wrist Curl Over A Bench

Dumbbell Forearms

The Palms-Up 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-Up Dumbbell Wrist Curl Over A Bench

  1. Kneel beside a bench and rest your forearms flat on the pad, wrists hanging over the edge, palms facing up.
  2. Hold a dumbbell in each hand with an underhand grip.
  3. Lower the dumbbells by extending your wrists fully, then curl them up as high as range allows.
  4. Only your wrists move — keep forearms flat and still on the bench.

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