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Palms-Down Dumbbell Wrist Curl Over A Bench

in Forearms Exercise


Main Muscle Worked: Forearms

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Palms-Down Dumbbell Wrist Curl Over A Bench - Exercise Guide

Step 1

Place two dumbbells on one side of a flat bench.

Step 2

Kneel down on both knees while facing the flat bench.

Step 3

Hold a dumbbell in each hand with a pronated grip (palms facing down).

Step 4

Let your forearms rest on the flat bench and let your wrists hang over the edge. Only your wrists should move all throughout this exercise and the rest of body should stay still. This is your starting position.

Step 5

Curl your wrists upward. Exhale as you do this.

Step 6

Pause for a moment then slowly lower your wrists until you’re back to your starting position. Inhale as you do this.


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