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Palms-Down Dumbbell Wrist Curl Over A Bench

Performed with palms facing down (pronated) to bias the extensors, this variation primarily targets your Forearms. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Forearms

How to perform Palms-Down Dumbbell Wrist Curl Over A Bench

  1. Step 1. Start out by placing two dumbbells on one side of a flat bench.
  2. Step 2. Kneel down on both of your knees so that your body is facing the flat bench.
  3. Step 3. 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.
  4. Step 4. Start out by curling your wrist upwards and exhaling.
  5. Step 5. Slowly lower your wrists back down to the starting position while inhaling.
  6. Step 6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  7. Step 7. Repeat for the recommended amount of repetitions.

Frequently asked questions

What primary muscles are targeted by the palms-down wrist curl?

This exercise specifically targets the forearm extensors located on the top of the forearm. It is an isolation movement designed to improve grip stability and wrist strength.

How should I position my arms on the bench for proper form?

Rest your forearms flat on the bench with your wrists hanging just over the edge. This setup provides a stable base and ensures the movement occurs strictly at the wrist joint.

What is a common mistake to avoid during the eccentric phase?

Avoid letting the weight drop quickly or using momentum to bounce the dumbbell back up. Maintain a slow, controlled tempo to maximize tension on the extensor muscles.

How can beginners modify this exercise if dumbbells are too heavy?

Beginners can use a light wooden dowel or an empty barbell to practice the range of motion. Performing the movement with just bodyweight is also effective for establishing the mind-muscle connection.

What are the recommended sets and reps for forearm hypertrophy?

Perform 3 to 4 sets of 12 to 20 repetitions at the end of your workout. The forearm extensors respond well to higher volume and a consistent burn due to their muscle fiber composition.

Sample sets & reps for Palms-Down Dumbbell Wrist Curl Over A Bench

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Forearms exercises

  • Bottoms-Up Clean From The Hang Position — kettlebell
  • Cable Wrist Curl — cable
  • Farmer's Walk — other
  • Finger Curls — barbell
  • Kneeling Forearm Stretch — stretch

See all Forearms exercises →

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