Palms-Up Dumbbell Wrist Curl Over A Bench

Train your forearms using only dumbbells.

This variation of the wrist curl emphasizes the inner forearms using a supinated grip, helping you build forearm strength and control without needing a gym full of equipment.

Instructions

  1. Place two dumbbells on one side of a flat bench and kneel in front of it.
  2. Grab the dumbbells with your palms facing up and rest your forearms on the bench, letting your wrists hang over the edge.
  3. Slowly curl the weights upward by flexing your wrists, keeping your forearms firmly in contact with the bench.
  4. Pause briefly at the top, then lower the dumbbells in a controlled motion.
  5. Repeat for your desired number of reps, keeping the movement smooth and steady throughout.

Related Muscle Groups