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Intermediate
Dumbbell Standing Wrist Curl
4 steps Updated 29/08/2026
Dumbbell Standing Wrist Curl is a free weights exercise targeting Forearms (Flexor Carpi Radialis, Flexor Carpi Ulnaris) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands with an underhand grip (palms facing forward). Let your arms hang straight down in front of your hips.
- Keeping your upper arms stationary, curl your wrists upward as far as possible, bringing the dumbbell up towards your forearms.
- Squeeze your forearm muscles at the top of the movement.
- Lower the dumbbell back to the starting position with control, fully extending your wrists. Repeat for the desired number of repetitions.
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Variations and related exercises
Band Wrist Curl
Barbell Palm Down Wrist Curl Over a Bench
Barbell Standing Back Wrist Curl
Barbell Wrist Curl on Knees
Last updated: 29/08/2026
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Dumbbell Standing Wrist Curl
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