Palms-Up Dumbbell Wrist Curl Over A Bench

Curl de Muñeca Supino con Mancuerna

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Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

forearms

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 supinated grip (palms up) 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. Make sure to inhale during this part of the exercise.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Repeat for the recommended amount of repetitions.

Coloca dos mancuernas a un lado de un banco plano.
Arrodíllate frente al banco con ambas rodillas.
Toma ambas mancuernas con agarre supino (palmas arriba) 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.