Palms-Up Dumbbell Wrist Curl Over A Bench
Palms-Up Dumbbell Wrist Curl Over A Bench is a resistance exercise - dumbbell wrist flexion exercise involving Wrist flexors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Wrist flexors
- Secondary muscles
- Finger flexors, Palmaris longus
- Exercise type
- Resistance exercise - dumbbell wrist flexion
Exercise technique
- Position
Kneel in front of the bench and place both forearms on it.
- Dumbbells
Grip the dumbbells with your palms facing up.
- Wrist edge
Position your wrists beyond the support.
- Start
Hold the dumbbells at the bottom of a small, controlled arc.
- Curl
Raise your palms by flexing only your wrists.
- Top pause
Keep the weights balanced in both hands.
- Return
Slowly extend your wrists to return to the start.
Key technique points
- Keep your forearms on the support.
- Do not let the dumbbells slide toward your fingertips.
- Do not turn your wrists inward or outward.
- Control each side independently at an equal speed.
- Maintain the wrist arc with a light load.
- Do not move your shoulders back and forth.
Common mistakes
Lifting the forearms
This performs the curl with the whole arm.
Handle slipping
This lets the weight move uncontrollably inside the palm.
Side bending
This disrupts the flexion path.
Different speeds
This makes control of the two wrists uneven.
Heavy bouncing
This overcomes the small muscle movement with momentum.
Fast extension
This reduces braking at the bottom.
Frequently asked questions
Palms-Up Dumbbell Wrist Curl Over A Bench: why is “Lifting the forearms” a mistake?
This performs the curl with the whole arm.
Palms-Up Dumbbell Wrist Curl Over A Bench: why is “Handle slipping” a mistake?
This lets the weight move uncontrollably inside the palm.
Palms-Up Dumbbell Wrist Curl Over A Bench: why is “Side bending” a mistake?
This disrupts the flexion path.
Palms-Up Dumbbell Wrist Curl Over A Bench: why is “Different speeds” a mistake?
This makes control of the two wrists uneven.
Palms-Up Dumbbell Wrist Curl Over A Bench: why is “Heavy bouncing” a mistake?
This overcomes the small muscle movement with momentum.
Palms-Up Dumbbell Wrist Curl Over A Bench: why is “Fast extension” a mistake?
This reduces braking at the bottom.
What should I focus on when doing Palms-Up Dumbbell Wrist Curl Over A Bench?
Keep your forearms on the support. Do not let the dumbbells slide toward your fingertips. Do not turn your wrists inward or outward. Control each side independently at an equal speed. Maintain the wrist arc with a light load. Do not move your shoulders back and forth.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.