Dumbbell One Arm Wrist Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Sit comfortably on a bench or chair with both feet firmly planted on the floor.
Grasp a dumbbell in one hand, keeping your palm facing upward.
Position your elbow on the inner thigh of the same side leg, letting your wrist hang slightly past your knee.
Slowly curl the dumbbell upward by contracting your wrist, bringing it toward your forearm.
Hold the contraction for a moment at the peak of the movement to maximize tension.
Gradually lower the dumbbell back to the starting position in a controlled manner.
Complete the chosen number of repetitions, then switch to the opposite arm.
Maintain steady breathing throughout and focus on isolating the forearm muscles to avoid using the upper arm or shoulder.
How to Perform
Keep your upper arm still throughout the movement to ensure the forearm muscles are fully targeted.
Choose a weight that allows proper technique without straining or swinging.
Move the dumbbell in a slow, deliberate manner to fully activate the forearm muscles.
Avoid rushing the motion to maintain tension and prevent injury.
Focus on precision rather than lifting heavier weights for optimal results.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your upper arm still throughout the movement to ensure the forearm muscles are fully targeted.
Choose a weight that allows proper technique without straining or swinging.
Move the dumbbell in a slow, deliberate manner to fully activate the forearm muscles.
Avoid rushing the motion to maintain tension and prevent injury.
Focus on precision rather than lifting heavier weights for optimal results.
How Not to Perform
Do not lift your upper arm or move your elbow away from your thigh.
Do not use a dumbbell that is too heavy, causing you to jerk or swing the weight.
Do not perform the movement too quickly or rely on momentum.
Do not let your wrist collapse backward or forward during the curl.
Do not neglect pausing at the top of the motion to engage the forearm fully.
Do not arch your back or lean forward to assist the lift.
Do not hold your breath; maintain steady breathing throughout.
Do not allow your forearm or wrist to relax completely between reps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
