Over Bench Dumbbell Wrist Curl

Over Bench Dumbbell Wrist Curl Instructions

• Be on your knees with your forearms rested on top of a flat bench.
• Hands are off the end of the bench.
• Your palms are facing upward in a supinated position holding a dumbbell in each hand. 
• Raise the DB's towards you by only flexing your wrist. 
• At the top position, lower the DB's back to the starting position through wrist extension.
• Strive for full wrist flexion and extension. 
• Create the mind-muscle connection that your forearms are controlling the movement
• Not momentum or other musculature. 

*Tips*

• Don't bounce the weight up. This is a controlled motion.