Dumbbell One Arm Wrist Curl (female)

Dumbbell One Arm Wrist Curl demonstration gif

Instructions:

  • 1Sit on the edge of a bench or chair with your feet flat on the floor
  • 2Grasp the dumbbell in one hand with your palm facing upwards
  • 3Rest your forearm on your thigh, letting the dumbbell hang over the edge of the knee
  • 4Curl your wrist upward, lifting the weight
  • 5Lower the weight back down to the starting position

Tips:

  • As much as possible keep your forearm stationary and only move your wrist
  • Avoid using your entire arm to lift the weight, focus on isolating your forearm muscles
  • Perform the exercise in a slow, controlled manner to maximize muscle engagement
  • Do not strain or jerk your wrist

Dumbbell One Arm Wrist Curl Muscles Worked

Arms

Back

Core

Legs