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Single Arm Wrist Curls Over A Bench Palm Down

Learn how to properly perform the Single Arm Wrist Curls Over A Bench Palm Down with this complete demonstration video.

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What is the Single Arm Wrist Curls Over A Bench Palm Down?

The Single Arm Wrist Curls Over A Bench Palm Down is an isolation exercise specifically targeting the forearm extensors. This exercise is particularly useful for improving grip strength and wrist stability. Suitable for athletes of all levels, it can be incorporated in the middle or end of a workout to optimize forearm development.

How to properly perform the Single Arm Wrist Curls Over A Bench Palm Down

  1. Sit on one end of a bench, holding a dumbbell in one hand with your palm facing down.
  2. Rest your forearm on the bench, with your hand hanging over the edge.
  3. Curl your wrist upwards, lifting the dumbbell as high as possible.
  4. Lower the dumbbell back down to the starting position, allowing your wrist to fully extend.
  5. Repeat for the recommended number of repetitions, then switch to the other hand.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Mechanics type
Required equipment

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