Home Exercises Palms Down Dumbbell Wrist Curls

Palms Down Dumbbell Wrist Curls

Exercise Tips

  • Lean forward, but keep your back flat

Palms Down 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



Cardiovascular Benefit


Muscle Group: Forearms

Equipment: 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 overhand 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.

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