Palms-Up Dumbbell Wrist Curl Over A Bench

What it is

This exercise primarily targets and strengthens your forearm muscles through a controlled wrist flexion movement. You perform it by resting your forearms on a flat bench with a dumbbell in each hand, palms facing up. This helps enhance grip strength and builds muscle endurance in your lower arms.

Technique tips

• Keep your forearms firmly pressed against the bench.
• Only allow your wrists to move, isolating the forearm muscles.
• Control the dumbbell's descent slowly to maximize muscle engagement.
• Exhale as you curl your wrists up, inhale as you lower the weight.
• Maintain a secure but not overly tight grip on the dumbbells.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.