10 Best Dumbbell One Arm Wrist Curl Alternatives for Limited Gear

The Dumbbell One Arm Wrist Curl is done seated with dumbbells. Ranked closest by our scoring: the Seated One-arm Dumbbell Palms-up Wrist Curl, the Dumbbell Seated Palms Up Wrist Curl and the Dumbbell One Arm Seated Neutral Wrist Curl. Two harder versions, the Dumbbell Over Bench One Arm Wrist Curl and the Dumbbell Over Bench One Arm Neutral Wrist Curl, are listed below as progressions rather than swaps.

Dumbbell One Arm Wrist CurlWatch the Dumbbell One Arm Wrist Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell One Arm Wrist Curl

The steps for the Dumbbell One Arm Wrist Curl itself, so you can judge how close each substitute below really is.

Forearms, with biceps, brachialis · Dumbbell · Beginner · Isolation

  1. Sit on a bench or chair with your feet flat on the ground.
  2. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh.
  3. Allow your wrist to extend, letting the dumbbell roll down towards your fingers.
  4. Slowly curl your wrist back up, bringing the dumbbell towards your forearm.
  5. Repeat for the desired number of repetitions, then switch to the other hand.

The 10 Best Dumbbell One Arm Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Seated One-arm Dumbbell Palms-up Wrist Curl

    1. Seated One-arm Dumbbell Palms-up Wrist Curl

    95% match

    Forearms · Beginner · Isolation

    It uses the same equipment and still works the forearms.

    • Dumbbell
    How to perform it
    1. Sit on a flat bench with a dumbbell in your right hand.
    2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
    3. Lean forward and place your right forearm on top of your upper right thigh with your palm up. Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position.
    4. Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
    5. Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.
    6. Perform for the recommended amount of repetitions, switch arms and repeat the movement.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Wrist Curl
    • Primary muscle: forearms, the same as the Dumbbell One Arm Wrist Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Wrist Curl
    • Body position: seated, the same as the Dumbbell One Arm Wrist Curl
  2. Dumbbell Over Bench One Arm Wrist CurlPlay demonstration

    Progression

    2. Dumbbell Over Bench One Arm Wrist Curl

    95% match

    Forearms · Beginner · Isolation

    Pick this when you want a harder version that still works the forearms.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
    2. Rest your forearm on the bench with your wrist hanging off the edge.
    3. Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Wrist Curl
    • Primary muscle: forearms, the same as the Dumbbell One Arm Wrist Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Wrist Curl
    • Body position: seated, the same as the Dumbbell One Arm Wrist Curl

Dumbbell One Arm Wrist Curl FAQ

What muscles does Dumbbell One Arm Wrist Curl work?

The movement primarily targets the wrist flexors, flexor carpi radialis and flexor carpi ulnaris, and recruits finger flexors for grip. The brachioradialis assists during loaded movements, so cue a stable forearm on your thigh and move only at the wrist to isolate those muscles.

What is the best bodyweight alternative to Dumbbell One Arm Wrist Curl?

A towel or fingertip carry challenges the same wrist and finger flexors using bodyweight; grip a rolled towel and walk for distance, keeping the wrist slightly extended and fingers loaded. For higher specificity, perform wrist-flexion isometrics against a fixed object, holding 10–20 seconds while bracing the forearm on a flat surface.

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