A palm-down dumbbell curl that strengthens the forearms and grip.
- +Builds forearm strength
- +Helps improve grip control
- –Limited weight can be used
- –May irritate wrists or elbows
This exercise targets:
–
Forearms
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand or sit tall, holding dumbbells at your sides
- Use an overhand grip (palms down); keep wrists straight
- Tuck elbows to your sides; relax your shoulders
- Curl the dumbbells up by bending your elbows only
- Stop around forearms just past 90°; squeeze briefly
- Lower slowly to the start; don’t lock out hard
- Move smoothly; no swinging or wrist curling
- Choose light–moderate weight; aim for 10–15 controlled reps
