Movement overview

The Dumbbell One Arm Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It helps in developing grip strength and forearm size. This exercise is performed with a single dumbbell, allowing for focused contraction and control of the wrist flexor muscles.

Step-by-step cues

1. Sit on a bench with your feet flat on the floor, holding a dumbbell in one hand.
2. Rest your forearm on your thigh or a bench, with your wrist hanging over the edge and your palm facing upward.
3. Grip the dumbbell firmly and allow your wrist to extend downward, lowering the weight slowly.
4. Curl the dumbbell upward by flexing your wrist, squeezing at the top of the movement.
5. Lower the dumbbell back to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions before switching to the other arm.

Technical tips

• Keep your forearm stationary and only move your wrist to ensure proper isolation of the wrist flexors.
• Use a moderate weight that allows you to perform the exercise with good form throughout all repetitions.
• Focus on a slow and controlled motion to maximize muscle engagement and avoid injury.
• Breathe steadily throughout the exercise; exhale as you curl the weight up and inhale as you lower it.
• Ensure that your grip on the dumbbell is firm but not overly tight to prevent unnecessary tension in the forearm.