Smart Workout Diary

Dumbbell Supinated One-Arm Wrist Curl

The dumbbell supinated one-arm wrist curl is an isolation exercise performed with the palm facing up. It primarily trains the forearm flexors through controlled wrist flexion while the forearm is supported. It can help develop forearm strength, grip support, and muscular control for resistance training and daily tasks.

Demonstration

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

Instructions

  1. Set up: Sit on a bench and hold a light dumbbell in one hand with your palm facing up.
  2. Support the forearm: Rest that forearm across your thigh or a bench, leaving the wrist and dumbbell just beyond the edge.
  3. Lower slowly: Let the dumbbell roll toward the fingers as the wrist extends comfortably, while keeping the forearm still.
  4. Curl the wrist: Close the fingers around the handle and flex the wrist to raise the dumbbell as high as is comfortable.
  5. Control the return: Pause briefly, then lower under control and complete all repetitions before changing arms.
Muscle Group
Forearm Flexors
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light load: The wrist has a short range of motion, so prioritize smooth control over heavy weight.
  2. Keep the forearm still: Avoid lifting with the elbow or shoulder; movement should come from the wrist.
  3. Do not force depth: Use a pain-free range and avoid aggressively stretching the wrist at the bottom.
  4. Train both sides: Use the same controlled repetitions for each arm.
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