Palms-Up 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 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.
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-Up Dumbbell Wrist Curl Over A Bench
The palms-up dumbbell wrist curl over a bench directly targets the forearm flexors, the main muscle group responsible for grip strength. Kneeling facing the bench, with the forearms firmly anchored and the wrists hanging free, each rep precisely isolates wrist flexion without any help from the elbow or shoulder. It's a foundational exercise for building a strong forearm and a powerful grip, useful both for heavy pulling movements and grip-dependent sports like climbing or martial arts. It's easy to perform with just a pair of dumbbells and a flat bench.
check_circleBenefits
- check_circlePrecisely isolates the forearm flexors
- check_circleDirectly strengthens grip
- check_circleUseful for grip-dependent sports like climbing
- check_circleSimple exercise to set up with a bench and dumbbells
lightbulbExecution tips
- lightbulbKeep the forearms firmly resting on the bench
- lightbulbCurl the wrist through full range without lifting the forearms
- lightbulbUse a moderate load, the flexors fatigue quickly
- lightbulbFinish each set with a firm squeeze at the top
warningCommon mistakes
- warningLetting the forearms lift during the curl
- warningLoading too heavy and reducing the range of motion
- warningMoving the elbows instead of just the wrist
- warningNeglecting a controlled lowering phase
helpFrequently asked questions
What's the difference with the palms-down version?expand_more
This version targets the wrist flexors, while the palms-down version targets the extensors.
How many sets should I do per session?expand_more
2 to 3 sets of 12 to 20 reps are usually enough to properly fatigue the flexors.
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