Home Exercises Two Arm Palms Down Wrist Curls

Two Arm Palms Down Wrist Curls

Exercise Tips

  • Keep your forearms flat on the bench
  • Keep your back flat

Two Arm Palms Down 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 overhand grip. Rest your forearms on the bench, allowing your hands to hang down. Keep your wrists loose.

  1. 1 Slowly curl your wrists upwards until your hands are straight with your forearms.
  2. 2 Slowly return your hands back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.