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All exercises

Dumbbell one arm wrist curl

Beginner

Dumbbell one arm wrist curl is a isolation dumbbell exercise for the forearms, also working the biceps.

Trained one side at a time.

What it works

Primary muscle

Forearms

Also works

Biceps

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench or chair with your feet flat on the ground.
  2. 2Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.
  3. 3Allow your wrist to extend, letting the dumbbell roll down towards your fingers.
  4. 4Slowly curl your wrist back up, bringing the dumbbell towards your forearm.
  5. 5Repeat for the desired number of repetitions, then switch to the other hand.

What to do instead

  • Barbell wrist curlBarbell
  • Barbell reverse wrist curlBarbell
  • Barbell palms down wrist curl over a benchBarbell
  • Dumbbell one arm seated neutral wrist curlDumbbell

Harder variations

  • Wrist rollererWeight plate
Logged today · 90 seconds restDumbbell one arm wrist curl

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