Dumbbell One Arm Wrist Curl
How to do it
Starting position
- Sit on a bench and spread your legs hip-width apart.
- Hold a dumbbell in your right hand and rest your forearm on your knee.
- Position your wrist and palm so they extend past your knee.
- Look straight ahead and keep your back straight.
Movement
- Slowly bend your wrist downward to lower the dumbbell.
- Curl your wrist forcefully upward and contract.
- Pause briefly at the top and maintain tension.
Breathing
Inhale as you lower the dumbbells and exhale as you raise them.
Cautions
- Excessive weight strains the wrist joint, so start with a light dumbbell.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Forearms |
|---|---|
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 12–20 reps (one side at a time) |
11 similar exercises
Representative exercise: Dumbbell One Arm Wrist Curl
- Dumbbell Standing Wrist Curl
- Dumbbell Over Bench Wrist Curl
- Dumbbell Standing Behind Back Wrist Curl
- Dumbbell Seated Neutral Wrist Curl
- Dumbbell Over Bench Neutral Wrist Curl
- EZ Barbell Standing Single Arm Neutral Wrist Curl
- Dumbbell Single Arm Wrist Curl
- Dumbbell Over Bench One Arm Wrist Curl
- Dumbbell One Arm Seated Neutral Wrist Curl
- Dumbbell Over Bench One Arm Neutral Wrist Curl
- Weighted Seated One Arm Wrist Curl
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Reverse Spider CurlHarderDumbbell Standing Reverse Curl RotateHarderBarbell Reverse Wrist CurlSimilar exerciseBand Reverse Wrist CurlSimilar exerciseWrist Push-UpSimilar exerciseWrist RollerSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.