Seated Dumbbell Palms-Down Wrist Curl - Reverse-Grip with Forearms on Thighs
Differentiation: Mechanics
This variation of a Wrist Curl of the curl is unique. Here is how: your arms are anchored on your thighs. Using this hand position increases the amount of weight you can lift and strengthens your forearms even more. You also use dumbbells for this exercise. Using dumbbells ensures that each forearm lifts the same amount of weight.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain two dumbbells.
3) Position the dumbbells on the floor - in front of a short side of the bench.
4) Straddle the end of the bench.
5) Position your knees approximately shoulder-width with feet flat on the floor.
6) Lean forward slightly.
7) Reach down and grasp a dumbbell in each hand.
8) Rest your forearms on your thighs for support.
9) Hang the dumbbells over your knees with the undersides of your wrists resting on your kneecaps. Your palms should be facing downward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you curl both dumbbells upward
3) ...by lifting only your hands.
4) Hold briefly at the top position. You should feel the contraction primarily in your upper-outer forearms.
5) using a controlled movement, inhale as you lower the dumbbells simultaneously...
6) ...so your hands are again pointed down.
7) Repeat reps for a full set.
8) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Keep your forearms stationary on your thighs 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 |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Schiek Sports Line Wrist Wraps- 24 inch | $18.95 |
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