One-Arm Seated Dumbbell Wrist Curl 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Seated Dumbbell Wrist Curl is an effective exercise primarily targeting the forearms. To perform it, you sit on a bench with your forearm resting on your thigh, holding a dumbbell in one hand with your palm facing up. You then curl your wrist upward, squeezing the forearm muscles, and slowly lower the dumbbell back to the starting position. This movement isolates the wrist flexors, helping to build strength and muscle in the forearm area. It requires only a dumbbell, making it simple yet effective for forearm development.
How to Perform
Sit on the edge of a flat bench and hold a dumbbell in one hand with your palm facing upward (supinated grip).
Rest your forearm on your thigh, ensuring that only your wrist is moving during the exercise. Allow the dumbbell to drop downward as far as your wrist can comfortably extend. This is your starting position.
Using only your wrist, curl the dumbbell upward toward your body, contracting your forearm muscles as you reach the peak of the movement.
Briefly pause at the top, then slowly lower the dumbbell back down to the starting position, maintaining control throughout the descent.
Complete the desired number of repetitions, then switch to the other wrist and repeat the process.
★ 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
Perform the repetitions at a slow pace to increase the time under tension and enhance muscle engagement.
At the peak of the movement, pause for a count of two while squeezing your forearm muscles to add intensity to the exercise.
Ensure you use a complete range of motion by letting the dumbbell lower as far as your wrist comfortably allows at the bottom of the movement.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to lift the dumbbell. Relying on momentum shifts the focus away from the forearms and can lead to injury. Keep the movement slow and controlled to engage the target muscles effectively.
Do Not Overextend Your Wrists: While it's important to use a full range of motion, avoid overextending your wrist at the bottom of the movement. This can strain the wrist joint and increase the risk of injury. Lower the dumbbell to a comfortable position where you feel a good stretch without discomfort.
Avoid Using Too Much Weight: Lifting excessively heavy dumbbells can lead to poor form and unnecessary strain on the forearm muscles. Start with a manageable weight that allows you to perform the exercise with proper technique and gradually increase the load as your strength improves.
Do Not Let Your Forearm Lift Off the Thigh: Keep your forearm firmly resting on your thigh throughout the exercise. Lifting the forearm off the thigh will shift the emphasis away from the forearm muscles and waste energy.
Don’t Rush the Repetitions: Performing the exercise too quickly can reduce its effectiveness. Take your time with each rep, especially at the top of the movement, where you should pause and squeeze the forearm muscles to maximize the contraction.
Avoid Focusing on Other Muscles: Make sure the focus stays on your forearms, not your shoulders or wrists. Keep your shoulder and elbow relaxed, and avoid tensing other muscles, which can waste energy and take attention away from the target area.
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.
