Dumbbell One Arm Wrist Curl

Muscles worked

Setup

1. Sit on the side of a flat bench with your feet flat on the floor for stability.
2. Grasp a dumbbell in one hand with an underhand (supinated) grip, palm facing up.
3. Rest your forearm on your thigh or the edge of the bench so your wrist hangs just off the edge.
4. Keep your torso slightly leaned forward to ensure your forearm remains flat against the supporting surface.

How to do it

1. Inhale as you slowly lower the dumbbell by extending your wrist toward the floor as far as comfortably possible.
2. Exhale as you curl the dumbbell upward by flexing your wrist, bringing the palm toward your forearm.
3. Squeeze the forearm muscles at the top of the movement for a one-second pause.
4. 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.

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