The dumbbell one arm wrist curl is an isolation exercise targeting the forearm muscles, particularly the wrist flexors. It is performed seated, with the forearm supported and the wrist curling a dumbbell upward.
Also Works
BicepsBrachialis
How to Perform
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.
Pro Tips
•Rest your forearm on your thigh with your palm facing up and only your wrist hanging off the knee for a stable setup.
•Let the dumbbell roll down to your fingertips at the bottom, then curl it back up to maximize forearm flexor range of motion.
•Use slow, deliberate reps with a 1-second squeeze at the top to build forearm strength effectively.
Common Mistakes
•Lifting the forearm off the thigh during the curl, which adds elbow flexion and reduces wrist-specific work.
•Using too heavy a weight that forces jerky, incomplete reps instead of full range of motion curls.
•Rushing through reps without pausing at the top, missing the peak contraction of the forearm flexors.