Palms-Up 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 bench and rest your forearms on it with your wrists past the edge and a dumbbell in each hand, **palms up**. Let the wrist open fully downwards, even letting your fingers uncurl a little, and close it lifting the dumbbell with the wrist; squeeze at the top and lower slowly. It works the flexors, which are your grip. The classic mistake is doing half the range: **the stretch at the bottom is half the exercise**, do not skip it by going heavy.

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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