Pinpoint
Exercises/Strength
Palms-Up Dumbbell Wrist Curl Over A Bench - starting position
Start
Palms-Up Dumbbell Wrist Curl Over A Bench - ending position
End

Strength

Palms-Up Dumbbell Wrist Curl Over A Bench

beginnerdumbbell·isolation·pull

Muscles Worked

Primary
Abductor digiti minimi of left handAbductor digiti minimi of right handabductor pollicis brevisabductor pollicis longusadductor pollicisbrachioradialisextensor carpi radialis brevisextensor carpi radialis longusextensor carpi ulnarisextensor digiti minimiextensor digitorumextensor indicisextensor pollicis brevisextensor pollicis longusflexor carpi radialisFlexor digiti minimi brevis of left handFlexor digiti minimi brevis of right handflexor digitorum longusflexor digitorum profundusflexor digitorum superficialisflexor pollicis brevisflexor pollicis longusFlexor retinaculum of left wristFlexor retinaculum of right wristHumeral head of left flexor carpi ulnarisHumeral head of left pronator teresHumeral head of right flexor carpi ulnarisHumeral head of right pronator teresOpponens digiti minimi of left footOpponens digiti minimi of left handOpponens digiti minimi of right footOpponens digiti minimi of right handopponens pollicispalmaris longuspronator quadratusSet of dorsal interossei of left handSet of dorsal interossei of right handSet of lumbricals of left handSet of lumbricals of right handSet of palmar interossei of left handSet of palmar interossei of right handsupinatorThird lumbrical of left footThird lumbrical of right footUlnar head of left flexor carpi ulnarisUlnar head of left pronator teresUlnar head of right flexor carpi ulnarisUlnar head of right pronator teres

How to Perform

1

Start out by placing two dumbbells on one side of a flat bench.

2

Kneel down on both of your knees so that your body is facing the flat bench.

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

Start out by curling your wrist upwards and exhaling.

5

Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.

6

Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.

7

Repeat for the recommended amount of repetitions.

Alternatives to Palms-Up Dumbbell Wrist Curl Over A Bench

Same muscles, different equipment or difficulty

→

Compare

Palms-Up Dumbbell Wrist Curl Over A Bench vs Bottoms-Up Clean From The Hang Position→Palms-Up Dumbbell Wrist Curl Over A Bench vs Cable Wrist Curl→Palms-Up Dumbbell Wrist Curl Over A Bench vs Farmer's Walk→

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