Dumbbell One arm Wrist Curl Exercise Guide
Exercise Profile
- Target
- Wrist Flexors
- Equipment
- Dumbbell
- Body Part
- Forearms
- Primary Muscle
- Wrist Flexors
- Secondary Muscles
- Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Single Arm Wrist Curl
Visualised Target Muscle Groups
Front
Back
How to: 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 your palm facing up.
- Rest your elbow on the inner thigh of the same side leg, allowing your wrist to extend beyond your knee.
- Curl the dumbbell up towards your forearm by flexing your wrist.
- Pause briefly at the top of the motion, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common Mistakes
- Moving the upper arm during the curl instead of keeping it still.
- Using momentum to lift the weight rather than controlled movement.
- Not fully extending the wrist at the bottom of the movement.
Modifications
- Perform the exercise while seated to reduce strain on the lower back.
- Use a lighter weight to focus on form and reduce injury risk.
Tips
- Keep your upper arm stationary while curling to isolate the forearms.
- Do not use excessive weight that can compromise form.
- Perform with a controlled motion to maximize muscle engagement.
Dumbbell One arm Wrist Curl Alternatives
Tags
forearms
strength
wrist
beginner
wrist curls
dumbbell
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