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Dumbbell
One-Arm Wrist Curl
: To isolate and develop the forearms
muscle.
This is a
variation of Wrist Curls that allow you to perform the forearm workout
one at a time.
1) Take hold
of a dumbbell and sit on a bench. Lean forward and place your forearm on
your thigh so that your wrist and the weight extend out over the knee,
with your palm and the inside of your forearm muscle facing upward. Bend
forward, reach over with your free hand, and take hold of the elbow of
the working arm to stabilize it during the dumbbell one arm wrist curl
workout. Bend your wrist and lower the weight as far as possible toward
the floor, opening your fingers slightly to let the dumbbell roll down
out of your palm.
2) Close your
fingers again and, keeping the effort in your wrist and target the
forearms muscle, rather than the biceps, curl the weight up as high as
you can. Finish your repetitions, then repeat using the other wrist.
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