IntermediateDynamicWrist Flexors
Offset Wrist Curls — One End of the Bar
Gripping only one end of the bar during a wrist curl adds an off-center stabilization challenge on top of the normal flexor work — a progression once standard wrist curls with a centered grip have gotten easy.
Muscles Worked
Wrist flexors, forearm
Equipment
Barbell
How to Do It
- 1Grip one end of a barbell only, letting it tilt slightly
- 2Curl the wrist up while resisting the tilt
- 3Lower with control
Sets & Reps
3 sets · 10-12 reps
Coaching Tips
- •Use lighter weight than a standard wrist curl to start
- •Control the negative (lowering) portion slowly
Common Mistakes
- ✕Using the same weight as a standard, centered-grip wrist curl — the offset alone adds real difficulty, so this usually needs less load
- ✕Letting the bar tip and rotate in the hand instead of actively resisting the imbalance, which is the actual point of the exercise
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
Train like an armwrestler
ArmProgress is the training tracker built for armwrestling — log table time and gym work, track left/right, watch your numbers climb, and get AI-powered insights.