One-Arm Dumbbell Wrist Curl

준비 자세

1. 01Sit on a bench holding a dumbbell in one hand.
2. 02Rest the forearm along your thigh with the palm facing up.
3. 03Let the wrist and hand hang just past the knee.
4. 04Steady the forearm with the free hand if it shifts.

수행

1. 01Let the wrist extend back and the dumbbell roll toward the fingers.
2. 02Curl the fingers and wrist to lift the dumbbell as high as possible.
3. 03Squeeze the forearm at the top for a second.
4. 04Lower under control back to the open-hand stretch.

체크포인트

• -The forearm stays anchored on the thigh; only the wrist and fingers move.
• -The dumbbell rolls to the fingertips at the bottom of each rep.
• -The elbow stays still throughout the set.
• -Reps are smooth with no jerking at the turnaround.

흔한 실수

• -Lifting the forearm off the thigh to move more weight.
• -Skipping the finger roll and using only a partial range.
• -Loading so heavy the wrist cannot reach full flexion.
• -Bouncing out of the stretched position.