Dumbbell palms-down wrist curl exercise for forearm

       This exercise is great because of intense load on your forearms as long as you stabilize well and use a good resistance to upward and the downward movement. This exercise is done on a bench with dumbbells.

One-Arm Palm-Down Wrist Curl :

➊ Sit on one finish of a bench and hold a dumbbell with one hand, radiocarpal joint against your knee, palm down.

➋ Lifting a dumbbell in one hand and rising slowly lower back off once a brief pause. Alternate hands once a group.

➌ Keep your arms still long.

Palms-Down Wrist Curl :

➊ Sit on one finish of a bench and hold a dumbbell in every hand, radiocarpal joint against your knees, palms down.

➋ Lift the dumbbells lifting solely your hands and slowly lower them back off once a brief pause.

➌ Keep your arms still long.