Palms-Down Dumbbell Wrist Curl Over A Bench

Forearms

Palms-Down Dumbbell Wrist Curl Over A Bench

Palms-Down Dumbbell Wrist Curl Over A Bench (Start)

Palms-Down Dumbbell Wrist Curl Over A Bench (End)

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A forearm exercise that works the wrist extensors by lifting a dumbbell with your palm facing down while your forearm rests on a bench.

Strength

Primary musclesForearms

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min

Estimate range 12–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Kneel or sit beside a flat bench holding a dumbbell with an overhand grip.
2Rest your forearm flat on the bench with your wrist hanging off the edge.
3Let the dumbbell lower so your wrist is slightly flexed.

How to perform

1Extend your wrist to raise the dumbbell upward.
2Hold briefly at the top.
3Lower the dumbbell slowly back to the start.
4Complete your reps, then switch arms.