How to do the Dumbbell One Arm Wrist Curl
Dumbbell One Arm Wrist Curl is a beginner single-joint isolation pulling exercise targeting the Forearms in the Lower Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Brachialis.
Dumbbell One Arm Wrist Curl demonstration · © GymiaFit
Dumbbell One Arm Wrist Curl at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Brachialis
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell One Arm Wrist Curl step by step
- 1Sit on a bench or chair with your feet flat on the ground.
- 2Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.
- 3Allow your wrist to extend, letting the dumbbell roll down towards your fingers.
- 4Slowly curl your wrist back up, bringing the dumbbell towards your forearm.
- 5Repeat for the desired number of repetitions, then switch to the other hand.
Dumbbell One Arm Wrist Curl — questions
What muscles does the Dumbbell One Arm Wrist Curl work?
The Dumbbell One Arm Wrist Curl primarily targets the Forearms. It also recruits the Biceps, Brachialis as secondary movers.
What equipment do I need for the Dumbbell One Arm Wrist Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Wrist Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell One Arm Wrist Curl?
Dumbbell Finger Curls, Dumbbell One Arm Reverse Wrist Curl, Dumbbell One Arm Seated Neutral Wrist Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Wrist Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.