Palms-Up Dumbbell Wrist Curl Over A Bench
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General info
How to perform exercise
- Start out by placing two dumbbells on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- 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.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Repeat for the recommended amount of repetitions.
Variations:
This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned aPhotos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Forearm, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Palms-Up Dumbbell Wrist Curl Over A Bench» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Palms-Up Dumbbell Wrist Curl Over A Bench» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Palms-Up Dumbbell Wrist Curl Over A Bench
Author: AtletIQ: on
Palms-Up Dumbbell Wrist Curl Over A Bench — The benefits of exercise, how to properly perform and how many sets to do..
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