Dumbbell One arm Wrist Curl

Muscles involved

Forearms

How to do it

1. Kneel in front of a bench and rest the palm of your forearm on it with your hand hanging. 2. Grip a light dumbbell with your free hand. 3. Curl your wrist upward, holding the contraction for two seconds. 4. Slowly lower your wrist until your knuckles point toward the floor.

Equipment required

Mancuernas

Muscles worked

MaleFemale

Wrist flexors

Tips

- Completely support your forearm on the bench to isolate the movement in the wrist. - Curl your wrist upward as much as possible for a full contraction. - Lower controllably, allowing your knuckles to point toward the floor.

Difficulty