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Single Arm Wrist Curls Over A Bench Palm Up

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

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

The Single Arm Wrist Curls Over A Bench Palm Up is a targeted exercise for developing forearm muscles. This exercise is especially useful for improving grip strength and effectively isolating the wrist flexor muscles. Suitable for both beginners and advanced athletes, it provides a balanced way to strengthen the forearms.

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

  1. Sit on one end of a bench and place your forearm on the bench, with your palm facing up and your wrist hanging off the edge.
  2. Hold a dumbbell in your hand with an underhand grip.
  3. Slowly curl your wrist upward, bringing the dumbbell towards your forearm.
  4. Pause at the top of the movement, then slowly lower the dumbbell back down, allowing your wrist to extend fully.
  5. Repeat for the recommended number of repetitions, then switch arms.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Mechanics type
Required equipment

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