How to do a Palms-Down Dumbbell Wrist Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Palms-Down Dumbbell Wrist Curl
Workouts with Palms-Down Dumbbell Wrist Curl
Target muscles worked
Instructions for Proper Form
Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise.
- Drop down into a tall kneeling position facing the side of a bench.
- Lower your forearms onto the bench, keeping them parallel with each other, while hanging your wrists off the bench on the other side.
- You will need to have a partner hand you the dumbbells or have the dumbbells in your hand before getting into position.
- Gripping the dumbbells with an overhand grip, palms down, keep your forearms on the bench as you extend your wrists to raise the dumbbells.
- Lower back to the starting position.
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Alternative Exercises to Palms-Down Dumbbell Wrist Curl
1. Palms-Up Dumbbell Wrist Curl
87.6 mSCORESWAPPED 2,655 TIMESAn isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.
2. Palms-Down Barbell Wrist Curl
69.9 mSCORESWAPPED 1,336 TIMESPalms Down Barbell Wrist Curl is an isolation exercise that targets the forearm. By positioning your forearm against a bench or other flat surface, you restrict any motion to your wrist. The use of a barbell helps to add some stability to the movement, as well as allowing you to perform the exercise with both sides moving a single weight.
3. Palms-Up Barbell Wrist Curl
68.4 mSCORESWAPPED 1,107 TIMESAn isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.
4. Cable Wrist Curl
53 mSCORESWAPPED 1,072 TIMESTargets the forearm flexors, improving grip strength and forearm muscle development. Using a cable machine adds a consistent resistance throughout the movement, providing a more effective workout than free weights.
- Beginner
- Forearms
- Rope Cable
- Flat Bench
- Hi-Lo Pulley Cable
5. Single Arm Farmer Walk
36 mSCORESWAPPED 606 TIMESThis exercise is a unilateral variation of the Farmer’s Walk. Like the standard Farmer’s Walk this exercise focuses on grip strength, core stability, and overall strength endurance. In addition, by holding the weight in a single hand, you drastically increase the demand for recruiting your core for stability.
6. Plate Pinch
38.5 mSCORESWAPPED 552 TIMESA grip strength exercise involving holding weight plates between the fingers and thumb. This is a great exercise for improving grip strength.
7. Handle Band Reverse Curl
28.9 mSCORESWAPPED 433 TIMESThis exercise is a variation on the standard curl. Like the standard curl, this exercise primarily targets your biceps, however there is a much greater need to recruit your forearms due to the reverse grip. The use of a handle band increases the resistance as you progress through the movement.
- Beginner
- Forearms
- Handle Bands
8. Kettlebell Single Arm Farmer Walk
40.3 mSCORESWAPPED 403 TIMESA functional exercise focusing on grip strength, core stability, and unilateral strength. This exercise engages the entire body, particularly the core and forearm muscles. Unlike the standard variation, by holding the weight in one hand, you drastically increase the need to recruit your core for stability.
- Beginner
- Forearms
- Kettlebells
9. Farmer's Walk
86.8 mSCORESWAPPED 334 TIMESFarmer's Walk is a compound exercise that primarily targets your forearms, shoulders, and core. By holding heavy weights in each hand and walking a set distance, you can develop strong grip strength, functional stability, and overall body conditioning. This exercise mimics real-world activities, making it highly effective for improving functional strength and endurance.
- Intermediate
- Forearms
- Farmer's Walk Handles
10. Hammer Curls
99.2 mSCORESWAPPED 282 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.