Library / Forearms
Dumbbell One Arm Wrist Curl
Dumbbell · Isolation · Isolation
Forearms
Default prescription & biomechanics
- Primary muscles
- Forearms
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Stand or sit tall with elbows tucked closely beside your torso.
- Curl the load upward by flexing your biceps, keeping your upper arms stationary throughout.
- Rotate your wrists outward (supinate) at the top of the movement to achieve maximal bicep peak contraction.
- Lower the weight under a strict 3-second negative to full elbow extension.
Joint & safety considerations
Filtered for Wrist sensitivity. When you flag wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable One Arm Curl | Cable swap | Cable |
| Cable Rope Hammer Curl | Cable swap | Cable |
| Cable Wrist Curl | Cable swap | Cable |
| Pronated Reverse EZ-Bar Curl | Ez Bar swap | Ez Bar |
| Barbell Palms Down Wrist Curl Over a Bench | Barbell swap | Barbell |
| Barbell Wrist Curl | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.