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

If you can't perform palms-up dumbbell wrist curls over a bench, use barbell wrist curls, seated dumbbell wrist curls, wrist roller holds, resistance-band wrist curls, or farmer's carries. For each, keep the forearm fixed and move only the wrist to target the wrist flexors (flexor carpi radialis/ulnaris) and maximize tension.

Original Exercise: Palms-up Dumbbell Wrist Curl Over A Bench

Palms-up Dumbbell Wrist Curl Over A Bench
Primary Muscle
Forearms
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
How to Perform Palms-up Dumbbell Wrist Curl Over A Bench
  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 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.
  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.
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Ranked Palms-up Dumbbell Wrist Curl Over A Bench Alternatives

Best Match
Barbell Wrist Curl

1. Barbell Wrist Curl

99.9% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  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.
Palms-Up Barbell Wrist Curl Over A Bench

2. Palms-Up Barbell Wrist Curl Over A Bench

99.9% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Start out by placing a barbell 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 the barbell 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.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling.
Dumbbell Finger Curls

3. Dumbbell Finger Curls

98.4% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  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.
Palms-Down Dumbbell Wrist Curl Over A Bench

4. Palms-Down Dumbbell Wrist Curl Over A Bench

96% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  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.
Palms-Down Wrist Curl Over A Bench

5. Palms-Down Wrist Curl Over A Bench

96% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Start out by placing a barbell 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 the barbell with a pronated grip (palms 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.
Seated Dumbbell Palms-Up Wrist Curl

6. Seated Dumbbell Palms-Up Wrist Curl

90% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  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.
Barbell Standing Back Wrist Curl

7. Barbell Standing Back Wrist Curl

88% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
  2. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
  3. Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
  4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
  5. Repeat for the desired number of repetitions.
Finger Curls

8. Finger Curls

86.4% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
  2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  3. Slowly curl your fingers towards your palms, squeezing the barbell tightly.
  4. Hold the contraction for a moment, then slowly release your fingers back to the starting position.
  5. Repeat for the desired number of repetitions.
Barbell Reverse Wrist Curl

9. Barbell Reverse Wrist Curl

86% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down.
  2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  3. Slowly curl your wrists upward, bringing the barbell towards your body.
  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.
Band Wrist Curl

10. Band Wrist Curl

85.4% Match
Forearms Band Beginner Isolation
How to perform this exercise
  1. Sit on a bench or chair with your feet flat on the ground.
  2. Hold the band with both hands, palms facing up, and rest your forearms on your thighs.
  3. Slowly curl your wrists upward, squeezing your forearms.
  4. Pause for a moment at the top, then slowly lower your wrists back down to the starting position.
  5. Repeat for the desired number of repetitions.

Why You Might Need a Palms-up Dumbbell Wrist Curl Over A Bench Alternative

You may substitute this isolation move for several reasons: wrist pain from bench positioning, no access to a bench or dumbbells, or a desire for more functional grip work. For example, a wrist roller loads wrist flexors through long-range motion while reducing ulnar deviation stress; farmer's carries engage grip and brachioradialis under axial load. When swapping, maintain a strict wrist-only movement, rest your forearm on a stable surface and pause at peak contraction to emphasize forearm flexor activation and avoid compensatory elbow motion.

How to Choose the Right Substitute

Choose a substitute based on equipment, pain tolerance, and training goal. If you lack a bench but want the same isolation, use seated dumbbell wrist curls with your forearm on your thigh and a slow 2-1-2 tempo to overload the flexors. If you want grip transfer, pick farmer's carries and keep shoulders pulled back and wrist neutral so the brachioradialis and finger flexors work under load. For rehab or low load, use resistance-band wrist curls and control scapular position to limit shoulder involvement.

Frequently Asked Questions

What muscles does Palms-up Dumbbell Wrist Curl Over A Bench work?

It primarily targets the wrist flexors: flexor carpi radialis, flexor carpi ulnaris, and the flexor digitorum group. The movement isolates wrist flexion; keep the forearm supported and move only the wrist to maximize flexor activation and limit biceps or shoulder involvement.

What is the best bodyweight alternative to Palms-up Dumbbell Wrist Curl Over A Bench?

A fingertip push-up hold or towel-hang from a pull-up bar are practical bodyweight options that challenge the finger flexors and grip. For towel-hangs, grip the towel with both hands, pull shoulders down and hold, this biases forearm flexor activation while keeping the wrist neutral.

Can I build muscle without doing Palms-up Dumbbell Wrist Curl Over A Bench?

Yes; you can develop forearm hypertrophy using barbell wrist curls, wrist rollers, heavy farmer's carries, and resistance-band curls. Use progressive overload, strict wrist movement, and full range of motion so the wrist flexors receive consistent mechanical tension and metabolic stress.

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