---
title: "Dumbbell One Arm Wrist Curl"
description: "Sit on a bench with your feet flat on the floor."
locale: en
slug: dumbbell-one-arm-wrist-curl
url: "https://hi.fitness/exercises/dumbbell-one-arm-wrist-curl"
primaryMuscle: "Forearms"
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/cd0fdf28-dumbbell-one-arm-wrist-curl.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Dumbbell One Arm Wrist Curl

Sit on a bench with your feet flat on the floor.

## How to do it

1. 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.
2. Curl the dumbbell upward by curling your wrist, bringing the weight as high as possible.
3. Slowly lower the dumbbell back to the starting position, extending your wrist downward.
4. 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.
- No bench? The edge of a sofa or a sturdy chair works just as well.

## Similar exercises

- [Wrist Curl Barbell](https://hi.fitness/exercises/wrist-curl-barbell) - Forearms · Barbell
- [Wrist Extension Barbell](https://hi.fitness/exercises/wrist-extension-barbell) - Forearms · Barbell
- [Barbell Palm Down Wrist Curl Over a Bench](https://hi.fitness/exercises/barbell-palm-down-wrist-curl-over-a-bench) - Forearms · Barbell
- [EZ Bar Seated Wrist Curl](https://hi.fitness/exercises/ez-bar-seated-wrist-curl) - Forearms · EZ bar
- [Barbell Standing Back Wrist Curl](https://hi.fitness/exercises/barbell-standing-back-wrist-curl) - Forearms · Barbell
- [Cable Wrist Curl](https://hi.fitness/exercises/cable-wrist-curl) - Forearms · Cable
- [Barbell Wrist Curl on Knees](https://hi.fitness/exercises/barbell-wrist-curl-on-knees) - Forearms · Barbell
- [Barbell Wrist Extension on Knees](https://hi.fitness/exercises/barbell-wrist-extension-on-knees) - Forearms · Barbell