Palms-Down Dumbbell Wrist Curl Over A Bench
Palms-Down Dumbbell Wrist Curl Over A Bench is a resistance exercise - wrist extension exercise involving Wrist extensors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Wrist extensors
- Secondary muscles
- Finger extensors, Forearm gripping muscles
- Exercise type
- Resistance exercise - wrist extension
Exercise technique
- Knees
Kneel in front of the bench.
- Dumbbell grip
Take two dumbbells with your palms facing down.
- Forearm support
Place your forearms on the bench.
- Edge
Let your wrists move freely over the edge.
- Raise
Extend your wrists by raising the backs of your hands.
- Top
Pause briefly without moving your forearms.
- Lower
Slowly rotate the dumbbells downward.
Key technique points
- Do not lift your elbows off the bench.
- Do not let the dumbbells roll toward your fingers.
- Lift without tilting your hands sideways.
- Do not force a larger wrist range.
- Match the speed of both hands.
- Maintain full forearm contact with the support.
Common mistakes
Lifting the elbows
This moves the arm instead of the wrist.
Loose fingers
This lets the dumbbell slip from the grip.
Sideways wrist movement
This changes the extension plane.
Heavy load
This makes the small joint movement uncontrolled.
Short bouncing movements
This uses momentum instead of range.
Fast descent
This pulls the wrist abruptly into flexion.
Frequently asked questions
Palms-Down Dumbbell Wrist Curl Over A Bench: why is “Lifting the elbows” a mistake?
This moves the arm instead of the wrist.
Palms-Down Dumbbell Wrist Curl Over A Bench: why is “Loose fingers” a mistake?
This lets the dumbbell slip from the grip.
Palms-Down Dumbbell Wrist Curl Over A Bench: why is “Sideways wrist movement” a mistake?
This changes the extension plane.
Palms-Down Dumbbell Wrist Curl Over A Bench: why is “Heavy load” a mistake?
This makes the small joint movement uncontrolled.
Palms-Down Dumbbell Wrist Curl Over A Bench: why is “Short bouncing movements” a mistake?
This uses momentum instead of range.
Palms-Down Dumbbell Wrist Curl Over A Bench: why is “Fast descent” a mistake?
This pulls the wrist abruptly into flexion.
What should I focus on when doing Palms-Down Dumbbell Wrist Curl Over A Bench?
Do not lift your elbows off the bench. Do not let the dumbbells roll toward your fingers. Lift without tilting your hands sideways. Do not force a larger wrist range. Match the speed of both hands. Maintain full forearm contact with the support.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.