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Dumbbell One Arm Wrist Curl animation

How to do the Dumbbell One Arm Wrist Curl

ForearmsDumbbellIntermediate

Grip strength and forearm development are often the limiting factor in pulling movements, and the dumbbell one arm wrist curl directly targets the wrist flexors with focused, isolated tension. Build dense, powerful forearms that carry over to every pull and carry in your training.

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Muscles worked

Primary
Forearms
Secondary
Grip

Step-by-step

  1. Rest your forearm flat along your thigh with your wrist hanging just past your knee, palm facing up, holding the dumbbell with a firm but relaxed grip.
  2. Lower the dumbbell slowly by extending your wrist toward the floor, feeling a full stretch through the forearm flexors before initiating the curl.
  3. Curl the dumbbell upward by flexing the wrist as high as you can, squeezing the forearm hard at the top of each rep.
  4. Lower under control for a count of two, keeping the forearm pinned to the thigh throughout the entire set.

Common mistakes

  • Rushing the eccentric phase and letting the wrist drop without control, which eliminates time under tension where most forearm growth occurs, so slow the lowering to at least two seconds.
  • Lifting the elbow or forearm off the thigh during the curl, which shifts the load away from the wrist flexors, so keep the entire forearm pressed firmly against the leg throughout the movement.
  • Using a weight so heavy that the wrist cannot achieve full range of motion in either direction, which limits muscle development, so drop the load until you can move through complete flexion and extension on every rep.

Pro tip — At the top of each rep, hold the peak contraction for a full one-second pause before lowering, as this brief isometric at end-range recruits the highest-threshold forearm flexor fibers that a continuous-motion curl typically misses.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Forearms exercises

Barbell Wrist Reverse Curl (VERSION 2)Barbell Wrist Reverse Curl (VERSION 2)Barbell Reverse CurlBarbell Reverse CurlBarbell Reverse Preacher CurlBarbell Reverse Preacher CurlBarbell Reverse Wrist CurlBarbell Reverse Wrist CurlBarbell Standing Reverse Grip CurlBarbell Standing Reverse Grip CurlBarbell Wrist Curl (VERSION 2)Barbell Wrist Curl (VERSION 2)
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