Kneeling Palms-Down Reverse-Grip Dumbbell Wrist Curl Over A Bench
Differentiation: Mechanics
This variation of a Wrist Curl is unique. Here is how: you use dumbbells for this exercise. Using dumbbells ensures each forearm lifts the same amount of weight. Using equal weight increases the overall symmetry of your forearms. You are also on your knees | with your hands hanging over the edge of the bench. This position limits your movement. Limiiting your movement limits your ability to cheat by using momentum from your body or arms, | (like you might do when performing a seated wrist curl). Preventing cheating forces your outer forearms to do all of the work.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain two dumbbells.
3) Place the dumbbells on the middle of the bench - so that they are parallel with the edge.
4) On the opposite side, kneel over the side of the bench - so your body is facing the bench.
5) Grasp the dumbbells with your hands - with your palms facing down.
6) Rest your forearms on the bench, shoulder-width apart.
7) Your hands and dumbbells should be hanging off the edge of the bench.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while curling your wrists upward.
3) More detail shown here.
4) Hold briefly at the top position. You should feel the contraction primarily in your upper-outer forearms.
5) Inhale while lowering the dumbbells...
6) ...down to the starting position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your forearms stationary on the bench during the curling and lowering movement. Focus on only moving your wrists.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use wrist wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your wrists, we have listed a link below to Wrist Wraps made by Schiek Sports Line - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Schiek Sports Line Wrist Wraps- 24 inch | $18.95 | |
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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