Palms-Down Dumbbell Wrist Curl Over A Bench

Forearms · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Kneel beside a flat bench and rest your forearms on it with your wrists past the edge and a dumbbell in each hand, **palms down**. Let the wrist drop towards the floor and **lift it as far as you can**, knuckles rising; hold a second and lower slowly. It works the wrist extensors, which almost nobody trains and which are what complain in tennis elbow. **Very light.** The classic mistake is lifting your forearm off the bench for help.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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