Dumbbell Over Bench Wrist Curl
The palms-up wrist curl with two dumbbells over a flat bench; each wrist curls its own bell, so the weaker one cannot hide.
How to do it
Setup
Kneeling behind a flat bench, forearms on the pad palms up, a dumbbell in each hand past the edge.
Steps
- Lower the bells until the wrists are fully bent back.
- Squeeze the handles and curl the wrists up as far as they go.
- Lower them slowly without lifting the elbows.
Common mistakes
Bells rising unevenly: curl both together to the same height. Handles tipping toward the thumbs: hold them level across the palms. Rolling heavy bells onto the fingertips: keep them in the palms until the grip is sure.
Breathing
Exhale on the curl, inhale lowering.
