Male model ex_LSMWHG

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Lower Arms · Dumbbell

Dumbbell One Arm Wrist Curl

intermediatestrengthOne side at a time

Dumbbell One Arm Wrist Curl is an intermediate isolation strength exercise that works the forearms (lower arms). It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.

Target: Forearms
Body part: Lower Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris

Secondary muscles

Forearms · Flexor Digitorum Superficialis, Flexor Digitorum Profundus

How to do Dumbbell One Arm Wrist Curl

Sit on a bench with your feet flat on the floor. Hold a dumbbell in your right hand with your palm facing up, and rest your right forearm on your thigh, allowing your wrist to hang slightly off your knee.
Curl the dumbbell upward by curling your wrist, bringing the weight as high as possible.
Slowly lower the dumbbell back to the starting position, extending your wrist downward.
Repeat for the desired number of repetitions, then switch to your left hand and perform the same steps.

Form tips

Keep your forearm stationary on your thigh throughout the movement.
Use a controlled motion to prevent momentum from aiding the lift.
Focus on using only your wrist to lift the dumbbell, minimizing elbow movement.

Dumbbell One Arm Wrist Curl alternatives

Band Wrist Curl

Forearms · beginner

Cable Wrist Curl

Forearms · beginner

Wrist Curl Barbell

Forearms · intermediate

Kettlebell Wrist Curl

Forearms · intermediate

More forearms exercises

Dumbbell One Arm Reverse Wrist Curl

Forearms · intermediate

Dumbbell One Arm Seated Neutral Wrist Curl

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Wrist Curl Dumbbell

Forearms · intermediate

Barbell Wrist Curl on Knees

Forearms · intermediate

Ez Bar Seated Wrist Curl

Forearms · beginner

Dumbbell Reverse Wrist Curl

Forearms · intermediate

Dumbbell Standing Wrist Curl

Forearms · intermediate

Barbell Standing Back Wrist Curl

Forearms · intermediate

Dumbbell One Arm Wrist Curl FAQ

What muscles does Dumbbell One Arm Wrist Curl work?

Dumbbell One Arm Wrist Curl mainly works the forearms in the lower arms (Flexor Carpi Radialis and Flexor Carpi Ulnaris).

What equipment do you need for Dumbbell One Arm Wrist Curl?

You need a dumbbell.

How many sets and reps of Dumbbell One Arm Wrist Curl should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell One Arm Wrist Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.

How many calories does Dumbbell One Arm Wrist Curl burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell One Arm Wrist Curl?

Other exercises for the forearms include Band Wrist Curl, Cable Wrist Curl, Wrist Curl Barbell and Kettlebell Wrist Curl.

For developers

Use Dumbbell One Arm Wrist Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_LSMWHG" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_LSMWHG",
  "name": "Dumbbell One Arm Wrist Curl",
  "model": "male",
  "target": "Forearms",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_LSMWHG/mp4-720.mp4?…",
    "poster": "https://…/ex_LSMWHG/poster.jpg?…"
  }
}