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.
Required Equipment
Muscle Groups
Primary
Instructions
1. 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).
2. 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.
3. Your left hand can rest on your left thigh for support.
4. Curl the dumbbell upwards by flexing your wrist. Move only your hand, and keep your forearm pressed against your thigh for stability.
5. Squeeze your forearm muscles at the top of the motion, then lower the dumbbell back down in a controlled manner to the starting position.
6. Complete the desired number of repetitions, then repeat the exercise with your left hand.
7. 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.
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