10 Best Palms-up Dumbbell Wrist Curl Over A Bench Alternatives for Home

The 10 Best Palms-up Dumbbell Wrist Curl Over A Bench Alternatives

10 substitutes, ranked by how closely each one matches the Palms-up Dumbbell Wrist Curl Over A Bench on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Barbell Wrist Curl

   99% match

   Forearms · Beginner · Isolation

   A good swap when you have a barbell to work with, and it still works the forearms.

   • Barbell

   How to perform it

   1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
   2. Allow the barbell to roll down to your fingertips, keeping your wrists straight.
   3. Slowly curl the barbell up towards your forearms by flexing your wrists.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Palms-up Dumbbell Wrist Curl Over A Bench
   • Primary muscle: forearms, the same as the Palms-up Dumbbell Wrist Curl Over A Bench
   • Equipment: free weights, the same as the Palms-up Dumbbell Wrist Curl Over A Bench
   • Body position: seated, the same as the Palms-up Dumbbell Wrist Curl Over A Bench

2. 2. Palms-up Barbell Wrist Curl Over A Bench

   99% match

   Forearms · Beginner · Isolation

3. Play demonstration

   3. Dumbbell Finger Curls

   98% match

   Forearms · Beginner · Isolation

   Pick this when you want to work the forearms with more balance to manage.

   • Dumbbell

   How to perform it

   1. Sit on a bench or chair with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up.
   3. Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers.
   4. Repeat for the desired number of repetitions, then switch to the other hand.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Palms-up Dumbbell Wrist Curl Over A Bench
   • Primary muscle: forearms, the same as the Palms-up Dumbbell Wrist Curl Over A Bench
   • Equipment: free weights, the same as the Palms-up Dumbbell Wrist Curl Over A Bench
   • Body position: seated, the same as the Palms-up Dumbbell Wrist Curl Over A Bench
   • Balance: harder to stay steady on than the Palms-up Dumbbell Wrist Curl Over A Bench
4. 

   4. Palms-down Dumbbell Wrist Curl Over A Bench

   96% match

   Forearms · Beginner · Isolation

   The same equipment, taken with an overhand grip.

   • Dumbbell

   How to perform it

   1. Start out by placing two dumbbells on one side of a flat bench.
   2. Kneel down on both of your knees so that your body is facing the flat bench.
   3. 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.
   4. Start out by curling your wrist upwards and exhaling.
   5. Slowly lower your wrists back down to the starting position while inhaling.
   6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Palms-up Dumbbell Wrist Curl Over A Bench
   • Primary muscle: forearms, the same as the Palms-up Dumbbell Wrist Curl Over A Bench
   • Equipment: free weights, the same as the Palms-up Dumbbell Wrist Curl Over A Bench
   • Body position: seated, the same as the Palms-up Dumbbell Wrist Curl Over A Bench

5. 5. Palms-down Wrist Curl Over A Bench

   96% match

   Forearms · Beginner · Isolation

6. 

   6. Seated Dumbbell Palms-up Wrist Curl

   90% match

   Forearms · Beginner · Isolation

   It still works the forearms, through a different movement.

   • Dumbbell

   How to perform it

   1. Start out by placing two dumbbells on the floor in front of a flat bench.
   2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
   3. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
   4. Start out by curling your wrist upwards and exhaling.
   5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   6. Repeat for the recommended amount of repetitions.
   7. When finished, simply lower the dumbbells to the floor.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Palms-up Dumbbell Wrist Curl Over A Bench
   • Equipment: free weights, the same as the Palms-up Dumbbell Wrist Curl Over A Bench
   • Body position: seated, the same as the Palms-up Dumbbell Wrist Curl Over A Bench

7. 7. Barbell Standing Back Wrist Curl

   88% match

   Forearms · Beginner · Isolation

8. 8. Finger Curls

   86% match

   Forearms · Beginner · Isolation

9. 9. Barbell Reverse Wrist Curl

   86% match

   Forearms · Beginner · Isolation

10. 10. Band Wrist Curl

    85% match

    Forearms · Beginner · Isolation