One Arm Dumbbell Wrist Curl

Rest your forearm on your thigh or a bench and hold the dumbbell with your palm up. Fix your elbow and upper arm so only your wrist can move.

Curl your wrist and draw the dumbbell toward your palm. Keep your forearm still; the movement comes only from your wrist.

Lower the dumbbell slowly to lengthen your wrist. Do not suddenly release tension at the lowest point.

Think of curling the dumbbell with the inside of your forearm. Working one side at a time makes left-to-right differences easier to check.

Moving your whole arm or bouncing the dumbbell greatly reduces forearm engagement. Learn the wrist-only pattern even with a light weight.

Exhale as you curl and inhale as you lower. Keep breathing through the short range.

Open your fingers slightly during the descent to lengthen the forearm and increase tension. Accurate reps and balanced sides matter more than weight.