Beginner
DUMBBELL ONE ARM WRIST CURL
Lower arms
Body Part
Forearms
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Forearms
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench or chair with your feet flat on the ground.
2
Step:2 Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.
3
Step:3 Allow your wrist to extend, letting the dumbbell roll down towards your fingers.
4
Step:4 Slowly curl your wrist back up, bringing the dumbbell towards your forearm.
5
Step:5 Repeat for the desired number of repetitions, then switch to the other hand.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
