Dumbbell Wrist Curl - Extension

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Dumbbell Wrist Curl - Extension


Target Body Part:
Arms

Equipment Needed:
Dumbbells, Bench

Step 1

Starting Position: Holding a dumbbell in each hand, kneel down in order to rest your elbows and forearms on a bench. Forearms are turned so that the palms face down. Elbows should be bent to about 90-degrees and the dumbbells/hands should hang freely off the edge of the pad. Wrists are in line with the forearms (neutral).

 

Step 2

Downward Phase: Inhale and slowly bend at the wrist so that the dumbbells move toward the floor. Do not release your grip, straighten your elbows, or lean forward / backward. Hold this position briefly.

 

Step 3

Upward Phase: Exhale and slowly roll your wrists to pull the weight up and return the dumbbells to the starting position.