# Single-Arm Wrist Curl Over Bench

URL: https://heatsy.app/ex/one-arm-dumbbell-over-bench-wrist-curl

Also known as: One-Arm Dumbbell Over-Bench Wrist Curl, One-Arm Dumbbell Wrist Curl, One-Arm Wrist Curl Over Bench

Variation of: [Dumbbell Wrist Curl Over Bench](https://heatsy.app/ex/dumbbell-over-bench-wrist-curl)

Body region: Arms

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Kneel beside a bench and lay one forearm along the pad, palm up, hand over the edge.
2. Let the dumbbell lower toward the floor as the wrist bends down.
3. Curl the wrist up as high as you can.
4. Lower slowly, finish the set and switch arms.

### Cues

- Steady the working forearm with the free hand.
- Pause at the top for a moment.

### Common mistakes

- Lifting the elbow to help the weight.
- Cutting the range short.

## Variations

- [Dumbbell Reverse Wrist Curl Over Bench](https://heatsy.app/ex/dumbbell-over-bench-reverse-wrist-curl)
- [Neutral Dumbbell Over Bench Wrist Curl](https://heatsy.app/ex/neutral-dumbbell-over-bench-wrist-curl)
- [Single-Arm Reverse Wrist Curl Over Bench](https://heatsy.app/ex/one-arm-dumbbell-over-bench-reverse-wrist-curl)
- [Single-Arm Neutral-Grip Wrist Curl Over Bench](https://heatsy.app/ex/one-arm-neutral-dumbbell-over-bench-wrist-curl)

## Alternatives

- [Barbell Wrist Curl](https://heatsy.app/ex/barbell-wrist-curl)