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Home ExercisesDumbbell One Arm Wrist Curl

Demonstration

AdvancedIsolationDumbbell

Dumbbell One Arm Wrist Curl

Forearms · Lower Arms

4

sets

8–12

reps

1m 15s

Rest time

~5

Calories / set

Log a set

Instructions

1
Sit on a bench or chair with your feet flat on the ground.
2
Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.
3
Allow your wrist to extend, letting the dumbbell roll down towards your fingers.
4
Slowly curl your wrist back up, bringing the dumbbell towards your forearm.
5
Repeat for the desired number of repetitions, then switch to the other hand.

Muscles worked

Primary

Forearms

biceps

Secondary

bicepsbrachialis

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Dumbbell One Arm Wrist Curl · FitVault