Single Arm Dumbbell Palms Down Wrist Curls

Exercise Tips

  • Use only your wrist and hand
  • Lean forward slightly but keep your back flat

Single Arm Dumbbell Palms Down Wrist Curls

This exercise targets your forearms and provides a low cardio benefit.

Muscle Group



3 Days a Week to
5 Days a Week


Dumbbell, Flat Bench

Cardiovascular Benefit


Muscle Group: Forearms

Equipment: Dumbbell, Flat Bench

Minimum Frequency: 3 Days a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Forearms

Starting Position: Sit on the edge of a flat bench with your knees bent, shoulder width apart and feet flat on the floor. Hold a dumbbell in one hand with an overhand grip, resting your forearm on your thigh so your hand is hanging over your knee. Rest your other arm on your thigh.

  1. 1 Slowly curl your wrist upwards until the dumbbell is level with your knee. Keep your forearm flat on your thigh the entire time.
  2. 2 Slowly lower your wrist back down to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat motions.

Leave a Comment

You must be logged in to post a comment.