One-Handed Wrist Curl – Dumbbell

  1. Sit on a bench, resting your forearm on your knee, gripping a dumbbell in one hand with your palm facing up.
  2. Bending at the wrist, extend your knuckles towards the floor.
  3. Curl your wrist upward, bringing the dumbbell towards your forearm.
  4. Pause for a moment at the top of the movement, squeezing your forearm muscles.
  5. Slowly lower the dumbbell back to the starting position, fully extending your wrist.
  6. Repeat for the desired number of repetitions.
  7. Switch hands and repeat the exercise with the other hand.

Primary Muscles

  • Forearm - Inner

Results

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Date Reps Resis. RPE

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