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Dumbbells Wrist Curl Bench Palms Down

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Exercise Profile

Primary muscles:

Forearms

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Wrist Curl Bench Palms Down Overview

The dumbbells wrist curl bench palms down workout primarily engages the forearms.

The dumbbells function as resistance to strengthen and tone the forearm muscles.

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Dumbbells Wrist Curl Bench Palms Down Instructions

  1. Sit on a wrist curl bench with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Hold a dumbbell in each hand, palms facing down, and rest your forearms on the bench with your wrists hanging off the edge.
  3. Lower the dumbbells as far as possible by flexing your wrists, keeping your forearms stationary.
  4. Curl the dumbbells back up by extending your wrists, focusing on contracting your forearm muscles.
  5. Repeat the lowering and curling motion for the desired number of repetitions.

Dumbbells Wrist Curl Bench Palms Down Tips

  1. Start with a light weight dumbbell to ensure proper form and prevent injury.
  2. Sit on a bench with your feet flat on the floor, knees at a 90-degree angle.
  3. Hold the dumbbells with your palms facing down, wrists resting on the bench.
  4. Slowly curl your wrists upward, keeping your forearms on the bench for stability.
  5. Pause for a moment at the top of the movement, squeezing your forearms.
  6. Lower the dumbbells back down to the starting position, maintaining control.
  7. Repeat for the desired number of reps, focusing on engaging your forearms throughout.

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