Exercise guide
Palms-Down Dumbbell Wrist Curl Over A Bench
The Palms-Down Dumbbell Wrist Curl Over A Bench trains the wrist extensors along the top of the forearms. Supporting the forearms on a bench limits elbow and shoulder movement.
Training context
Keeping Reverse Wrist Curls Controlled
The wrist extensors are relatively small muscles, so light dumbbells are usually appropriate. Independent dumbbells allow each wrist to find its own comfortable angle.
Use a small controlled range and avoid allowing the dumbbells to pull the wrists into a painful stretch.
Technique overview
Move only through the wrists
Rest both forearms on the bench with the palms facing down and wrists extending over the edge. Raise the backs of the hands without lifting the forearms, pause briefly, and lower slowly through a comfortable range.
Treat this as an overview and use a range, pace, and setup you can control.