dumbbell one arm wrist curl

A lower arms exercise targeting the forearms, performed with dumbbell.

dumbbell one arm wrist curl demonstration
dumbbell one arm wrist curl — demonstration

Body part

Lower Arms

Equipment

Dumbbell

Target muscles

Forearms

Secondary muscles

Biceps, Brachialis

How to do dumbbell one arm wrist curl

  1. Sit on a bench or chair with your feet flat on the ground.

  2. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.

  3. Allow your wrist to extend, letting the dumbbell roll down towards your fingers.

  4. Slowly curl your wrist back up, bringing the dumbbell towards your forearm.

  5. Repeat for the desired number of repetitions, then switch to the other hand.

Muscles worked

Primary (target)

Forearms

Secondary

BicepsBrachialis

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