Smart Workout Diary

Dumbbell One-Arm Wrist Curl Pronated

The dumbbell one-arm pronated wrist curl is an isolation exercise for the forearm extensor muscles. With the palm facing down, you lift the back of the hand by extending the wrist against a dumbbell. It helps build forearm strength, wrist control, and grip-supporting endurance.

Demonstration

Dumbbell One-Arm Wrist Curl Pronated — demonstration 1
Dumbbell One-Arm Wrist Curl Pronated — demonstration 2

Instructions

  1. Set up: Sit beside a bench and hold a light dumbbell in one hand with an overhand, palm-down grip.
  2. Support the forearm: Rest the working forearm on your thigh or a bench with the wrist just beyond the edge. Keep the elbow still.
  3. Lower under control: Let the hand slowly drop toward the floor by bending only at the wrist; keep a secure grip on the dumbbell.
  4. Extend the wrist: Raise the back of your hand toward your forearm by extending the wrist, without lifting the forearm or using momentum.
  5. Repeat and switch: Pause briefly at the top, lower smoothly, complete the repetitions, then perform the same number on the other side.
Muscle Group
Forearm Extensors
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light load: The wrist extensors are small muscles; prioritize smooth, controlled repetitions over weight.
  2. Keep the forearm still: If the elbow or forearm lifts, reduce the load and reset your support.
  3. Move only through a comfortable range: Avoid forcing the wrist into an uncomfortable stretch at the bottom.
  4. Control the descent: Lower slowly and avoid swinging or bouncing the dumbbell.
Exercise library