Home Exercises Single Arm Dumbbell Palms Up Wrist Curls

Single Arm Dumbbell Palms Up Wrist Curls

Exercise Tips

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

Single Arm Dumbbell Palms Up Wrist Curls

A good exercise that isolates your forearm using dumbbells.

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 underhand grip, resting your forearm on your thigh so your hand is hanging over your knee. Open your palm and allow the dumbbell to roll down so it is resting on your fingertips. Rest your other arm on your thigh.

  1. 1 Slowly curl your wrist upwards until your palm is closed around the dumbbell, slightly above 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.