Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the palms-down dumbbell wrist curl over a bench, including tips, variations, and the muscle groups it targets.
Instructions
- Start out by placing two dumbbells on one side of a flat bench. for best results.
- Kneel down on both of your knees so that your body is facing the flat bench. for best results.
- Use 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. for best results.
- Start out by curling your wrist upwards and exhaling. for best results.
- Slowly lower your wrists back down to the starting position while inhaling. for best results.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise. for best results.
- Repeat this exercise for the recommended amount of repetitions. for best results.