Exercise guide
Palms-Up Dumbbell Wrist Curl Over A Bench
The Palms-Up Dumbbell Wrist Curl Over A Bench trains the wrist flexors with each hand holding its own dumbbell. Independent loading lets the wrists use slightly different natural angles.
Training context
Using Dumbbell Wrist Curls in a Workout
This exercise usually fits near the end of an upper-body or grip-focused session. Performing it after heavy pulling may require lighter dumbbells because the hands and forearms are already fatigued.
The range should remain smooth and pain-free. More load is not useful when the forearms lift from the bench or the wrists collapse at the bottom.
Technique overview
Keep both forearms supported
Rest the forearms on the bench with palms up and wrists extending beyond the edge. Curl both dumbbells upward through wrist flexion, pause, and lower slowly. Keep the dumbbells secure and allow each wrist to follow a comfortable path.
Treat this as an overview and use a range, pace, and setup you can control.