Male

Dumbbell One arm Wrist Curl

Muscles involved

If you want to isolate the lower arm properly, the Dumbbell One arm Wrist Curl gives you incredible direct work using simple dumbbells. By paying attention to details, you will easily avoid common mistakes like lifting your elbow off the support bench or swinging the weight with momentum. Keeping your forearm firmly pinned forces your forearms to handle all the tension through a full, controlled range of motion. Lowering the load slowly prevents unnecessary stress on the joint while building impressive grip strength. Focusing on a smooth contraction guarantees that every rep builds functional endurance and isolated power without cheating.

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

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.