Dumbbell One Arm Wrist Curl
Description
The dumbbell one arm wrist curl is performed seated with the forearm braced on a bench and a dumbbell in one hand. By flexing only at the wrist, you isolate the forearm flexors with strict form. Single-arm work allows mind-muscle focus and corrects strength imbalances.
Equipment Required
Dumbbell One Arm Wrist Curl Instructions
- Sit on a bench with feet flat on the floor.
- Hold a dumbbell in your right hand with palm facing up.
- Rest your right forearm on your right thigh with the wrist hanging off the knee.
- Brace your core and sit tall.
- Lower the dumbbell by extending your wrist down toward the floor.
- Allow the dumbbell to roll back through your fingers slightly at the bottom.
- Curl the dumbbell back up by flexing your wrist.
- Squeeze your forearm at the top of the curl. Switch arms.
Dumbbell One Arm Wrist Curl Form & Visual
Dumbbell One Arm Wrist Curl Benefits
- Strict single-arm forearm isolation
- Builds grip strength
- Corrects left-right imbalances
- Allows progressive loading
- Develops wrist flexion strength
- Useful for athletes who need strong forearms
Dumbbell One Arm Wrist Curl Muscles Worked
- Forearm flexors
- Wrist flexors
- Brachioradialis
