Dumbbell Single-Arm Wrist Curl
Build forearm strength! The Dumbbell Single-Arm Wrist Curl isolates and strengthens your wrist flexors. A simple exercise for a powerful grip.
The Dumbbell Single-Arm Wrist Curl mainly works the forearms. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Single-Arm Wrist Curl Muscles Worked
Primary
Inner Forearm (wrist flexors)
Dumbbell Single-Arm Wrist Curl Variations and Alternatives
How to do the Dumbbell Single-Arm Wrist Curl
Sit on a flat bench with your feet flat on the floor. Use your right hand to grab a dumbbell with an underhand grip (palm facing up).
Place your right forearm on your right thigh, with your wrist just beyond your knee, allowing the hand holding the dumbbell to extend off your knee.
Your left hand can rest on your left thigh for support.
Curl the dumbbell upwards by flexing your wrist. Move only your hand, and keep your forearm pressed against your thigh for stability.
Squeeze your forearm muscles at the top of the motion, then lower the dumbbell back down in a controlled manner to the starting position.
Complete the desired number of repetitions, then repeat the exercise with your left hand.
Ensure you maintain control throughout the exercise, especially when lowering the weight.
Tips: - Avoid using heavy weights that can cause your form to break. - Keep movements slow and controlled to maximize the engagement of your wrist flexors. - Breathe out as you curl the dumbbell upwards and inhale as you return to the starting position.
---
Dumbbell Single-Arm Wrist Curl FAQs
What muscles does the Dumbbell Single-Arm Wrist Curl work?
The Dumbbell Single-Arm Wrist Curl mainly works the forearms. The main muscles are the wrist flexors.
What equipment do you need for the Dumbbell Single-Arm Wrist Curl?
Exercise bench or dumbbells.
What workout day should the Dumbbell Single-Arm Wrist Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Wrist Curl variations and alternatives?
Similar exercises include the Band Wrist Curl, Barbell Bench Palms-Up Wrist over Curl, Barbell Finger Curl and Barbell Bench Palms-Down Wrist over Curl.
Training calculators
Work out the numbers behind your training before your next session.