Dumbbell One arm Wrist Curl exercise animation (Männlich)

Dumbbell One arm Wrist Curl

Zielmuskel
Wrist Flexors
Equipment
Dumbbell
Körperregion
Forearms
Typ
Strength

The dumbbell one-arm wrist curl is an isolation exercise that targets the wrist flexors on the underside of the forearm. Working one arm at a time with a dumbbell lets you focus on a full, controlled range of motion and even out strength between sides. It's a simple, effective accessory for building forearm strength and grip endurance.

Dumbbell One arm Wrist Curl: So führst du sie aus

  1. 1Sit on a bench and hold a dumbbell in one hand with an underhand (palms-up) grip.
  2. 2Rest your forearm along your thigh or a flat bench so your wrist and hand hang just past the edge, palm facing up.
  3. 3Let the dumbbell roll down toward your fingertips as your wrist extends fully, keeping your forearm pressed down and still.
  4. 4Curl the dumbbell up by flexing your wrist, raising your knuckles toward your forearm as high as comfortable.
  5. 5Pause briefly at the top and squeeze the forearm muscles without lifting your forearm off the support.
  6. 6Lower the dumbbell under control back to the fully extended starting position.
  7. 7Complete all your reps on one side, then switch the dumbbell to the other hand and repeat.

Technik-Tipps

  • Move only at the wrist — keep your forearm anchored against your thigh or the bench throughout the set.
  • Use a full range of motion, letting the weight roll to your fingertips at the bottom and curling to a full contraction at the top.
  • Lift the dumbbell slowly and lower it under control rather than swinging it up with momentum.
  • Start light; the wrist flexors fatigue quickly, so leave a rep or two in reserve to keep your form clean.

Häufige Fehler

  • Lifting the forearm off the support to help raise the weight, which turns the movement into a cheat rep and removes tension from the wrist flexors.
  • Using too heavy a dumbbell and shortening the range of motion, which limits forearm development and strains the wrist.
  • Swinging or bouncing the weight at the bottom instead of controlling it, which risks straining the wrist tendons.
  • Rushing the reps so the muscle never reaches a full contraction at the top, costing you the stretch and squeeze that drive growth.

Häufig gestellte Fragen

What muscles does the dumbbell one-arm wrist curl work?

It targets the wrist flexors — the muscles on the underside of your forearm that close your hand and bend your wrist. It's an isolation move, so the work stays focused on the forearm.

How is it different from a reverse wrist curl?

A standard wrist curl is done palms-up and trains the wrist flexors on the underside of the forearm. A reverse wrist curl uses a palms-down grip to train the extensors on top instead.

How many sets and reps should I do?

The forearms respond well to higher reps, so 2–4 sets of 12–20 reps per arm is a solid range. Use a weight you can control through a full range of motion.

Is the dumbbell one-arm wrist curl good for beginners?

Yes. It's a simple, low-risk isolation exercise, and working one arm at a time makes it easy to learn the motion and fix strength imbalances between your left and right sides.

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