Protected preview
Intermediate
Dumbbell One Arm Wrist Curl
4 steps Updated 29/08/2026
Dumbbell One Arm Wrist Curl is a free weights exercise targeting Forearms (Flexor Carpi Radialis, Flexor Carpi Ulnaris) using Dumbbells.
Step by step
How to perform it
- Sit on a bench with your feet flat on the floor. Hold a dumbbell in your right hand with your palm facing up, and rest your right forearm on your thigh, allowing your wrist to hang slightly off your knee.
- Curl the dumbbell upward by curling your wrist, bringing the weight as high as possible.
- Slowly lower the dumbbell back to the starting position, extending your wrist downward.
- Repeat for the desired number of repetitions, then switch to your left hand and perform the same steps.
Continue from here
Variations and related exercises
Band Wrist Curl
Barbell Palm Down Wrist Curl Over a Bench
Barbell Standing Back Wrist Curl
Barbell Wrist Curl on Knees
Last updated: 29/08/2026
Back to all exercises
Dumbbell One Arm Wrist Curl
Add it to your program
Build a program