Target Muscle

    Forearms

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Single Arm Wrist Curl

    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. 1

      Sit on a bench or chair with your feet flat on the ground.

    2. 2

      Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.

    3. 3

      Allow your wrist to extend, letting the dumbbell roll down towards your fingers.

    4. 4

      Slowly curl your wrist back up, bringing the dumbbell towards your forearm.

    5. 5

      Repeat for the desired number of repetitions, then switch to the other hand.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Forearms Exercises

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