The Dumbbell One Arm Wrist Curl is a strength training exercise that targets and strengthens the muscles in the forearm and wrist. It is a great exercise for improving grip strength and forearm muscle development.
How to perform
To perform the Dumbbell One Arm Wrist Curl, follow these step-by-step instructions:1. Start by sitting on a bench or chair with your knees bent and your feet flat on the floor. Hold a dumbbell in one hand with an overhand grip, palm facing down.
2. Rest your forearm on your thigh, with your wrist hanging over the edge of your knee, allowing the dumbbell to roll down towards your fingers.
3. Slowly curl your wrist upwards, bringing the dumbbell as high as you can towards your forearm, while keeping your forearm stable on your thigh.
4. Hold the contraction at the top of the movement for a second to fully engage the forearm muscles.
5. Slowly lower the dumbbell back down towards your fingers, allowing your wrist to curl back down.
6. Repeat for the desired number of reps, then switch to the other arm.
Tips:
- Keep your movements slow and controlled to avoid straining your forearm muscles.
- Focus on using your forearm muscles to lift the weight, rather than swinging or using momentum.
- Choose a weight that allows you to perform the exercise with proper form and technique.
Remember to consult with a fitness professional before starting any new exercise routine, especially if you have any pre-existing injuries or conditions.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.