Single Arm Dumbbell Wrist Curl
In SetGrip: Dumbbell Wrist Curl (Single Arm)
- Secondary muscles
- Biceps, Brachialis
- Body part
- Forearms
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Curling one dumbbell off your thigh, palm up, lets the handle roll down to your fingertips before each rep, adding finger flexion that a locked two-hand bar setup shortens. Training one side at a time means your dominant forearm cannot set the pace. It suits home lifters with a single adjustable dumbbell and nowhere to anchor a bar.
How to do the Single Arm Dumbbell Wrist Curl
- Sit on a bench or chair with your feet flat on the ground.
- Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.
- Allow your wrist to extend, letting the dumbbell roll down towards your fingers.
- Slowly curl your wrist back up, bringing the dumbbell towards your forearm.
- Repeat for the desired number of repetitions, then switch to the other hand.
Tip: Use higher reps, 15 to 25, and lower the weight through a full three-second descent.
Muscles worked
Common mistakes
- Using the whole arm — the forearms should rest on a bench or your thighs with only the hands moving; if the elbows lift, you are cheating.
- Gripping hard on the descent — let the bar roll down to the fingertips at the bottom of a wrist curl for the full range before curling back up.
- Reverse curls too heavy — the wrist extensors are small, so use about half of what you use for regular wrist curls.
- Fast, short reps — go slowly through the full range and feel the stretch at the bottom, since jerky reps with a heavy weight are how wrists get irritated.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Wrist curls go last in a session after all the pulling and gripping work is done. Superset regular and reverse wrist curls back to back with the same bar.
Variations and alternatives
Similar exercises
Without dumbbell
Easier and harder
Frequently asked questions
What muscles does the Single Arm Dumbbell Wrist Curl work?
The Single Arm Dumbbell Wrist Curl primarily works the forearms. It also involves the biceps and brachialis, which assist the movement and stabilise the joints.
Is the Single Arm Dumbbell Wrist Curl good for beginners?
Yes. The Single Arm Dumbbell Wrist Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Single Arm Dumbbell Wrist Curl?
If you cannot do the Single Arm Dumbbell Wrist Curl, try the Incline Bench Barbell Wrist Curl, the Barbell Wrist Curl or the Incline Bench Barbell Reverse Wrist Curl. Each of them trains the forearms through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Dumbbell Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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