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Dumbbell Wrist Curls

Primary Muscle


Secondary Muscles


Equipment Needed

Dumbbell, Weight Bench

Mechanics Type


Proper Exercise Technique

Pick up a dumbbell off the floor and sit on a flat bench with your legs straddling either side. Let your wrist hang off the end of the bench with your palm facing up. Curl the weight towards your body until your forearms are fully flexed. Pause briefly at the top, and then lower the weight down as far as you can. Continue until you have reached muscular failure.

Palms-Up Dumbbell Wrist Curl Over A BenchForearm Curls Dumbbells

Tip: Make sure to use a full range of motion by fully flexing your forearms and getting a complete stretch at the bottom of the movement.

Palms-Up Dumbbell Wrist Curl Over A Bench Video


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