Single Arm Dumbbell Forearm Curl
Builds forearm and grip strength one arm at a time for balanced development
ArmsBeginnerStrengthFlexion
At a glance
| Muscles worked | Primary: Forearm flexors |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 12-15 each arm |
| Estimated calories burned | ~25 kcal |
How to do it
- Step 1: Rest your forearm on a bench or your thigh with your wrist hanging off the edge, palm up
- Step 2: Hold a dumbbell with a firm grip
- Step 3: Curl your wrist upward, lifting the dumbbell with just your forearm
- Step 4: Squeeze briefly at the top of the motion
- Step 5: Lower with control back to the starting position and repeat
Equipment
- Dumbbell optional
Coaching tips
Benefits
Builds forearm and grip strength one arm at a time for balanced development
Common mistakes
Moving the whole arm instead of isolating the motion at the wrist
Make it harder
Increase the dumbbell weight or slow the tempo
Make it easier
Use a lighter dumbbell and reduce range of motion
Breathing
Exhale curling the wrist up, inhale releasing
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.