Dumbbell One Arm Wrist Curl

The Dumbbell One Arm Wrist Curl is a forearm exercise that isolates one wrist at a time to build forearm strength, develop the wrist flexors, and improve upper body strength and grip performance for lifting, rock climbing, farmer’s walks, and many sports. Training on a flat bench with an underhand grip gives full control of the wrist flexion movement, helping you perform wrist curls with proper form and correct imbalances between arms. Letting the wrist hang over the edge creates maximum tension in the forearm muscles, allowing a deeper stretch and more effective contraction during each rep.

1. Sit on a bench and rest your forearm on your thigh or a flat surface, dumbbell in hand with a palms-facing-up underhand grip.

2. Let the wrist hang over the knee so the fingers, palm, and dumbbell drop toward the floor.

3. Curl the dumbbell upward by flexing your wrist only — keep the forearm, elbow, and arm still for strict forearm training.

4. Pause, squeeze, and slowly lower the weight through the full range of motion to maintain tension.

5. Repeat all reps before switching sides to improve overall strength, balance, and wrist stability.

GymNation Tip: Use lighter weights first — heavy weight reduces control and increases injury risk. Gradually increase load only when you can keep perfect technique.

• Keep your forearm resting on the thigh — only the wrist should move.

• Maintain proper form with slow eccentrics for better forearm development.

• Focus on the wrist flexors, not the shoulders or biceps.

• Avoid rushing; controlled reps build more grip strength and reduce wrist injuries.

• Great exercise to incorporate into any workout routine for stronger wrists, better lifting power, and balanced forearm muscles.