TETSUDumbbell One Arm Wrist Curl
The Dumbbell One Arm Wrist Curl is a dumbbell exercise for the lower arms that primarily targets the forearms, with the biceps and brachialis assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell One Arm Wrist Curl
- Sit on a bench or chair with your feet flat on the ground.
- Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.
- Allow your wrist to extend, letting the dumbbell roll down towards your fingers.
- Slowly curl your wrist back up, bringing the dumbbell towards your forearm.
- Repeat for the desired number of repetitions, then switch to the other hand.
Common questions
What muscles does the Dumbbell One Arm Wrist Curl work?
The Dumbbell One Arm Wrist Curl primarily targets the forearms. The biceps and brachialis work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Wrist Curl?
You need a dumbbell to perform the Dumbbell One Arm Wrist Curl.
How many sets and reps of the Dumbbell One Arm Wrist Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell One Arm Wrist Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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