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Forearms · Dumbbell · Beginner

How to do Dumbbell One Arm Wrist Curl

The dumbbell one arm wrist curl is an isolation exercise targeting the forearm muscles, particularly the wrist flexors. It is performed seated, with the forearm supported and the wrist curling a dumbbell upward.

Dumbbell One Arm Wrist Curl demonstration
Primary muscle
Forearms
Also works
Biceps and Brachialis
Equipment
Dumbbell
Level
Beginner
Category
Forearms

How to do Dumbbell One Arm Wrist Curl, step by step

  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

Dumbbell One Arm Wrist Curl works your forearms as the main mover, with help from your biceps and brachialis.

Track Dumbbell One Arm Wrist Curl in SPLYT

Dumbbell One Arm Wrist Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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