One Arm Dumbbell Wrist Curl

Pro Tip

Try to lower the dumbbell slowly to improve the effectiveness of the movement.

How To

  1. Sit on the edge of the bench while leaning forward with your forearm resting on your thigh, holding a dumbbell with an underhand grip.
  2. Exhale and flex your hand upward.
  3. Continue to raise your hand while keeping your forearm on your thigh until you can no longer do so.
  4. Inhale and slowly lower your hand down, returning it to the starting position.
  5. After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Secondary Muscle Groups

This exercises doesn't have any secondary muscle groups

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

One Arm Dumbbell Wrist Curl

Alternatives

Exercises that target the same primary muscle groups with different equipment

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