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How to do: Palms-Up Dumbbell Wrist Curl Over A Bench

Forearmsbeginnerdumbbell
Palms-Up Dumbbell Wrist Curl Over A Bench — starting position
Start position
Palms-Up Dumbbell Wrist Curl Over A Bench — finishing position
Finish position

Step-by-step instructions

  1. 1Start out by placing two dumbbells on one side of a flat bench.
  2. 2Kneel down on both of your knees so that your body is facing the flat bench.
  3. 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.
  4. 4Start out by curling your wrist upwards and exhaling.
  5. 5Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
  6. 6Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  7. 7Repeat for the recommended amount of repetitions.

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Photos & base instructions from the open-source Free Exercise DB (public domain).