Exercise guide · Beginner · Compound

Dumbbell One Arm Wrist Curl: How to Do It & Muscles Worked

The dumbbell one arm wrist curl is an isolation exercise targeting the forearm muscles, particularly the wrist flexors. It is performed seated, with the forearm supported and the wrist curling a dumbbell upward.

Primary muscles
Forearms
Secondary muscles
Biceps
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell one arm wrist curl
Front view: muscles worked by the dumbbell one arm wrist curl. Primary: forearms. Secondary: biceps.
Back view: muscles worked by the dumbbell one arm wrist curl. Primary: forearms. Secondary: biceps.
Primary Secondary

How to do the dumbbell one arm wrist curl

  1. Step 1: Sit on a bench or chair with your feet flat on the ground.
  2. Step 2: Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.
  3. Step 3: Allow your wrist to extend, letting the dumbbell roll down towards your fingers.
  4. Step 4: Slowly curl your wrist back up, bringing the dumbbell towards your forearm.
  5. Step 5: Repeat for the desired number of repetitions, then switch to the other hand.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell one arm wrist curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell One Arm Wrist Curl alternatives

More exercises that train the forearms as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.