Home Exercises Two Arm Palms Up Wrist Curls

Two Arm Palms Up Wrist Curls

Exercise Tips

  • Flex your forearms when curling the dumbbells
  • Keep your back flat

Two Arm Palms Up Wrist Curls

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

Muscle Group



2 Days a Week to
3 Days a Week


Flat Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Forearms

Equipment: Flat Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Forearms

Starting Position: Kneel down on your knees behind a flat bench, holding a dumbbell in each hand with an underhand grip. Rest your forearms on the bench, allowing your hands to hang down. Open your palms and allow the dumbbells to roll down onto your fingertips.

  1. 1 Slowly curl your wrists upwards until your palms are closed around the dumbbells slightly above the bench.
  2. 2 Slowly return your hands back down to starting position, opening your palms and allowing the dumbbells to roll back down on your fingertips.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.