Palms-Down Dumbbell Wrist Curl Over A Bench
Muscles worked
Instructions
- 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 pronated grip (palms facing down) 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.
- 6Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 7Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Palms-Down Dumbbell Wrist Curl Over A Bench
The palms-down dumbbell wrist curl over a bench, also known as a reverse wrist curl, isolates the forearm extensors, a muscle group often neglected in favor of the flexors. Kneeling facing the bench with the forearms resting flat and the wrists hanging over the edge, you can perform a very controlled, localized movement with no help from the rest of the body. Strengthening the extensors improves forearm muscular balance, reduces the risk of elbow tendinitis (tennis elbow), and supports grip strength on heavy pulling movements. It's a simple isolation exercise to add at the end of an arm session.
check_circleBenefits
- check_circleIsolates the forearm extensors, often overlooked
- check_circleReduces the risk of elbow tendinitis
- check_circleImproves flexor/extensor muscular balance
- check_circleIndirectly strengthens grip for pulling movements
lightbulbExecution tips
- lightbulbKeep the forearms firmly pressed against the bench
- lightbulbUse a light load, the extensors are a small muscle group
- lightbulbCurl the wrist through a full range without forcing it
- lightbulbControl the descent to properly train the eccentric
warningCommon mistakes
- warningUsing a load too heavy that forces the movement
- warningLetting the forearms lift off the bench
- warningMoving the hands too fast without control
- warningPerforming the exercise with incomplete range of motion
helpFrequently asked questions
Why train the wrist extensors?expand_more
To balance the forearm against the flexors, which are often far more developed, and reduce the risk of tendinitis.
How much weight should I use?expand_more
A light load is enough, the forearm extensors are a small muscle group that fatigues quickly.
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