Forearms exercise
Palms Down Dumbbell Wrist Curl
Wrist and forearm movement to strengthen your grip. Dumbbells let you adjust the movement of each arm.
- Primary muscleForearms
- Also worksBiceps
- EquipmentDumbbells
- TypeIsolation
- LevelBeginner
- Forearms
- Biceps
- Dumbbells
How to do the Palms Down Dumbbell Wrist Curl
4 steps, in the order you do them.
- Rest your forearms and let your wrists hang free; hold the weight with the indicated grip.
- Move only your wrists to lift the weight, keeping your forearms still.
- Lower slowly until you feel the stretch in your forearms.
- Keep the reverse grip and avoid bending your wrists as you move the weight.
Muscles worked
Alternatives to the Palms Down Dumbbell Wrist Curl
They work the forearms with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
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More forearms exercises
Palms Up Barbell Wrist CurlForearms · Barbell and bench
Palms Down Barbell Wrist CurlForearms · Barbell and bench
Reverse Barbell CurlForearms · Barbell
Dumbbell Reverse CurlForearms · Dumbbells
Frequently asked questions
What muscles does the Palms Down Dumbbell Wrist Curl work?
The Palms Down Dumbbell Wrist Curl works mainly the forearms. It also works the biceps.