Dumbbell One arm Wrist Curl
- Grasp a dumbbell using an underhand grip (palms facing up) and sit down on the end of a flat bench.
- Rest the back of your forearm on top of your inner thigh so that the wrist holding the dumbbell is just off the end of it.
- Bending only at the wrist, let the dumbbell drop as far as possible. You can rest your non-working arm in your lap for stability. This is the starting position for the exercise.
- Slowly raise the dumbbell up as far as possible squeezing the forearm muscles at the top of the movement.
- Pause, and then slowly lower the dumbbell back to the starting position.
- Repeat for desired reps.