Description

The dumbbell one arm wrist curl is an isolation exercise that targets the forearm flexors. It helps in improving wrist flexion and grip strength.

Starting Position

Sit on a bench with your feet flat on the floor. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.

Technical Execution

Slowly curl your wrist upwards, bringing the weight towards your forearm. Pause briefly at the top of the movement, then lower the weight back down with control.

Range of Motion

Ensure a full range of motion by extending your wrist fully at the bottom and flexing it as much as possible at the top of the movement.

Variations

You can perform this exercise using a barbell, an EZ barbell, or a cable machine for variation.

Common Mistakes

Common mistakes include using momentum instead of controlled movements, improper wrist positioning, and excessive weight causing strain.

Practical Advice

Focus on maintaining a stable elbow position throughout the movement. Start with a lighter weight to ensure proper form.

Additional Notes

Be mindful of any wrist discomfort and adjust the weight accordingly. Progress gradually to avoid overloading the wrist joint.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

forearms

Secondary Muscles