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Palms-Up Dumbbell Wrist Curl Over A Bench

Performed with palms facing up (supinated) to bias the flexors, 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-Up 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 supinated grip (palms up) 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. Make sure to inhale during this part of the exercise.
  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

Which specific muscles does the palms-up wrist curl target?

This isolation exercise primarily targets the wrist flexors located on the inner side of the forearm. It is designed to increase the size and grip strength of the anterior forearm muscles.

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

Rest your forearms flat on the bench with your wrists hanging just off the edge. This stabilization prevents the biceps from assisting and ensures the load is moved entirely by the wrist flexors.

What is a common mistake to avoid during the movement?

Avoid lifting your elbows or forearms off the bench to gain momentum. Keep the movement controlled and limited to the wrist joint to maintain tension on the target muscles.

How can beginners modify this exercise if dumbbells feel unstable?

Beginners can use a lightweight barbell or a PVC pipe to improve bilateral coordination. This allows both hands to work together and helps establish a consistent range of motion before moving to independent weights.

What is the recommended set and rep range for forearm hypertrophy?

Perform 3 to 4 sets of 12 to 20 repetitions using a moderate weight. The forearms respond well to higher volume and a focus on the mind-muscle connection rather than maximum load.

Sample sets & reps for Palms-Up 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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