Dumbbell One Arm Wrist Curl

Also known as: one arm dumbbell wrist curl

Advanced

Forearms

Dumbbell

What Dumbbell One Arm Wrist Curl really gives you is strength you can feel outside the gym, driven by independent dumbbell loading.

How to do Dumbbell One Arm Wrist Curl

Sit on a bench or chair with your feet flat on the ground.
Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.
Allow your wrist to extend, letting the dumbbell roll down towards your fingers.
Slowly curl your wrist back up, bringing the dumbbell towards your forearm.
Repeat for the desired number of repetitions, then switch to the other hand.

Add to an AI Workout Plan All Arms Exercises Dumbbell Arm Exercises All Dumbbell Exercises

Dumbbell One Arm Wrist Curl Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell One Arm Wrist Curl Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Dumbbell One Arm Wrist Curl

Easier progression

Wrist Rollerer

Swap Dumbbell One Arm Wrist Curl For

Cable Wrist Curl

Kettlebell Alternating Hang Clean

Wrist Rollerer

Dumbbell One Arm Wrist Curl — Frequently Asked Questions

How do you do the Dumbbell One Arm Wrist Curl?

Sit on a bench or chair with your feet flat on the ground. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh. Allow your wrist to extend, letting the dumbbell roll down towards your fingers. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell One Arm Wrist Curl work?

The Dumbbell One Arm Wrist Curl primarily targets the forearms. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell One Arm Wrist Curl should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell One Arm Wrist Curl good for beginners?

Not usually. The Dumbbell One Arm Wrist Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell One Arm Wrist Curl?

Try the Cable Wrist Curl, Kettlebell Alternating Hang Clean or the Wrist Rollerer. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell One Arm Wrist Curl the same as the one arm dumbbell wrist curl?

Yes. The Dumbbell One Arm Wrist Curl is also commonly called the one arm dumbbell wrist curl. Different gyms and training programs label it differently, but "one arm dumbbell wrist curl" refer to this same movement.