Seated One Arm Dumbbell Wrist Curl

Exercise Summary
Primary Muscle(s) Forearms
Secondary Muscle(s) None
Equipment Dumbbell
Emphasis Isolation
Type Pull

Seated One Arm Dumbbell Wrist Curl Instructions

  • Be seated on a flat bench with a dumbbell resting in your hand. 
  • Your palm is facing upward in a supinated position.
  • Lower the DB towards the ground by only extending your wrist. Let your fingers extend slightly as well. 
    • Allow your fingers to extend fully will limit the weight you can use.
  • At the bottom position, bring the DB back towards you through wrist flexion.
    • You should feel your forearms activated.
  • Create the mind-muscle connection that your forearms are controlling the movement
    • No momentum or musculature. 


  • Not allowing your fingers to extend will put greater emphasis on the forearm musculature.
    • Extension of your fingers will create more of a grip strength stimulus. 
  • Don't bounce the weight up. This is a controlled motion.
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