beginner · dumbbell
Palms-Down Dumbbell Wrist Curl Over A Bench
Curl de Muñeca Pronado con Mancuerna
beginnerdumbbellBicepsisolation
3
Sets
8-12
Reps
4-1-1
Tempo
Muscles Worked
forearms
Instructions
- Start out by placing two dumbbells on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Repeat for the recommended amount of repetitions.
Instrucciones(ES)
- Coloca dos mancuernas a un lado de un banco plano.
- Arrodíllate frente al banco con ambas rodillas.
- Toma ambas mancuernas con agarre prono (palmas abajo) y coloca los antebrazos sobre el banco. Las muñecas deben colgar del borde.
- Curva las muñecas hacia arriba exhalando.
- Baja lentamente las muñecas inhalando.
- Los antebrazos deben permanecer estáticos; solo las muñecas se mueven.
- Repite las repeticiones recomendadas.
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