Exercise guide
Dumbbell One Arm Wrist Curl
- Beginner
- Isolation
- Rep-based
- Lower arms
- Upper arms
This isolation exercise specifically targets the wrist flexors on the underside of the forearm, helping to build grip strength and forearm thickness. Working unilaterally allows for a greater mind-muscle connection and helps correct strength imbalances between your left and right sides.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the side of a flat bench with your feet flat on the floor for stability.
- Grasp a dumbbell in one hand with an underhand (supinated) grip, palm facing up.
- Rest your forearm on your thigh or the edge of the bench so your wrist hangs just off the edge.
- Keep your torso slightly leaned forward to ensure your forearm remains flat against the supporting surface.
How to do it
- Inhale as you slowly lower the dumbbell by extending your wrist toward the floor as far as comfortably possible.
- Exhale as you curl the dumbbell upward by flexing your wrist, bringing the palm toward your forearm.
- Squeeze the forearm muscles at the top of the movement for a one-second pause.
- Lower the weight back to the starting position using a controlled 2-second tempo.
Form checklist
- Keep your forearm glued to your thigh or the bench; do not let the elbow lift.
- Move only at the wrist joint, keeping the rest of the arm and body still.
- Maintain a firm but controlled grip throughout the entire range of motion.
- Avoid using momentum or 'swinging' the weight up.
Pro tips
- At the bottom of the movement, allow the dumbbell to roll slightly down into your fingers to maximize the stretch and range of motion before curling back up.
- Focus on pulling with the pinky side of your hand to fully engage the medial forearm muscles.
Make it harder
- Increase the time under tension by using a 4-second eccentric (lowering) phase.
- Add a 2-second isometric hold at the point of peak contraction.
Frequently asked
- What muscles does the dumbbell one arm wrist curl work?
- The dumbbell one arm wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.
- What equipment do you need for the dumbbell one arm wrist curl?
- The dumbbell one arm wrist curl uses dumbbell.
- Is the dumbbell one arm wrist curl good for beginners?
- Yes. The dumbbell one arm wrist curl is a beginner-friendly movement and a strong foundation to build on.