Palms-Up Dumbbell Wrist Curl Over A Bench

Forearms

Palms-Up Dumbbell Wrist Curl Over A Bench

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

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

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A single-arm dumbbell wrist curl performed over a bench that works the forearm flexors.

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 underhand grip.
2Rest your forearm on the bench with your wrist hanging off the edge.
3Let the dumbbell roll toward your fingertips.

How to perform

1Curl the dumbbell upward by flexing your wrist.
2Squeeze at the top.
3Lower the dumbbell slowly.
4Complete your reps, then switch arms.