Instructions

1

Sit on a flat bench with feet firmly planted on the floor, back against the backrest, torso upright and stable. Hold a dumbbell in each hand with arms fully extended downward at the sides, palms facing forward in a supinated grip position.

2

Maintain an upright seated posture with shoulders back and core engaged. Position the dumbbells with neutral grip at arm's length, ensuring elbows remain close to the sides of the torso throughout the movement.

3

Lower the dumbbells in a controlled manner by extending the elbows, allowing the weights to descend toward the floor while keeping the upper arms stationary. The forearms should move through a full range of motion until slight tension is felt at full extension, maintaining constant tension throughout the descent.

4

Curl the dumbbells upward by flexing the elbows, bringing the weights toward shoulder height while keeping upper arms fixed against the body. Squeeze the biceps at the top of the movement, then return to the starting position in a controlled manner to complete one repetition.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTDumbbell

DIFFICULTYBeginner

Overview

When programming for Biceps Brachii growth, the Dumbbell One arm Wrist Curl stands out as a highly efficient Strength choice. Performing this movement with Dumbbell forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Improves overall Forearms stability and proprioception during heavy loads.
Significantly enhances the structural integrity and power of the Biceps Brachii.
Reduces the likelihood of Forearms injuries by reinforcing connective tissue strength.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.
Using excessive momentum to swing the Dumbbell rather than controlling the eccentric phase.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Dumbbell.

Exercise Variations

Dumbbell Dumbbell One arm Wrist Curl
Cable Dumbbell One arm Wrist Curl
Banded Dumbbell One arm Wrist Curl

Dumbbell One arm Wrist Curl