Palm Down DB Curls

This exercise can be performed either standing - seated or for best results with the use of a bench or step box platform to isolate the forearm muscles.

START PALMS DOWN

START CLOSE UP

FINISH CLOSE UP

EXTEND YOUR WRISTS UPWARDS KEEPING FOREARM ON BENCH

Grasp a dumbbell in each hand, and kneel to one side of a flat bench, placing your forearms comfortably on the top of the bench, (shoulder width apart) with your palms facing downwards, with the back of your wrists on the edge of the bench

Avoid having the bench to low so that you have to lean forward, focus on getting the bench height so that your back in straight during the lift.

Relax your wrists so the weight lowers downwards, keeping your forearm in contact with the bench, whilst keeping a tight grip, (thumb underneath). Smoothly lift the weight upwards, taking the back of your hand towards your forearm.

If performing in a standing stance, aim to keep your elbows tucked into your sides, with the weights just in front of you, keeping forearms horizontal to the floor.

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