Palms Up Dumbbell Wrist Curls

Exercise Tips

  • Keep your forearm flat on the bench the entire time
  • Lean forward but keep your back flat

Palms Up Dumbbell Wrist Curls

This exercise targets your forearms and provides a low cardio benefit.

Muscle Group



3 Days a Week to
5 Days a Week


Flat Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Forearms

Equipment: Flat Bench, Dumbbells

Minimum Frequency: 3 Days a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Forearms

Starting Position: Straddle a flat bench with your knees bent and feet flat on the floor. Hold a dumbell in one hand with an underhand grip, resting your forearm on the bench. Your hand will be hanging over the side of the bench, holding the dumbbell. Rest your other arm on your thigh. Slowly lower your wrist so that the dumbbell rolls down to your fingertips.

  1. 1 Slowly curl your wrist upwards towards the ceiling, keeping your forearm flat on the bench.
  2. 2 Slowly lower your wrist back to starting position, rolling the dumbbell down to your
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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