Dumbbell Single Arm Wrist Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Single Arm Wrist Curl

Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Wrist Curl.

EasyInner forearm

About this exercise

The dumbbell one arm wrist curl isolates the forearm flexors by curling a single dumbbell upward using only wrist flexion while the forearm rests on the thigh or a bench. Training one wrist at a time allows a focused contraction and greater control over the range of motion.

How to Perform

  • Sit on a bench and hold a dumbbell in one hand with an underhand (supinated) grip
  • Rest your forearm on your thigh with the wrist hanging just beyond the knee
  • Allow the dumbbell to lower by extending the wrist toward the floor
  • Curl the dumbbell upward by flexing the wrist as high as possible
  • Squeeze the forearm flexors at the top of the movement
  • Lower slowly back to the extended position
  • Complete all reps before switching arms

Muscle Activation

Primary
Inner forearm

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Single Arm Wrist Curl

The Dumbbell Single Arm Wrist Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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