Dumbbell One arm Wrist Curl

Category

Forearms

Difficulty

Beginner

Equipment

Dumbbells

Primary muscles

Flexor Carpi Radialis, Flexor Carpi Ulnaris

Secondary muscles

Flexor Digitorum Superficialis, Flexor Digitorum Profundus

How to do it

1. Sit on a bench with your feet flat on the floor. Hold a dumbbell in your right hand with your palm facing up, and rest your right forearm on your thigh, allowing your wrist to hang slightly off your knee.
2. Curl the dumbbell upward by curling your wrist, bringing the weight as high as possible.
3. Slowly lower the dumbbell back to the starting position, extending your wrist downward.
4. Repeat for the desired number of repetitions, then switch to your left hand and perform the same steps.

Form tips

• Keep your forearm stationary on your thigh throughout the movement.
• Use a controlled motion to prevent momentum from aiding the lift.
• Focus on using only your wrist to lift the dumbbell, minimizing elbow movement.