Dumbbell Standing Back Wrist Curl

Muscles worked

Setup

1. Stand tall with your feet shoulder-width apart and a dumbbell in each hand.
2. Position your arms behind your glutes with your palms facing away from your body.
3. Maintain a slight bend in your elbows and pull your shoulder blades back to stabilize your torso.

How to do it

1. Exhale as you curl your wrists upward as high as possible toward your forearms.
2. Hold the peak contraction for one second, squeezing the top of your forearms.
3. Inhale as you slowly lower the dumbbells back to the starting position using a controlled 2-second tempo.

Form checklist

• Keep your arms stationary; only the wrists should move.
• Avoid shrugging your shoulders or using body momentum to lift the weight.
• Maintain a firm grip on the dumbbells throughout the entire range of motion.
• Keep your chest up and core engaged to prevent leaning forward.

Pro tips

• Focus on 'pulling' the back of your hand toward your elbow to maximize extensor recruitment.
• Perform this exercise at the end of your workout to avoid fatiguing your grip for heavy compound lifts.

Make it harder

• Incorporate a 3-second eccentric (lowering) phase to increase time under tension.
• Pause for 2 seconds at the top of each rep to maximize the mind-muscle connection with the extensors.

Frequently asked

What muscles does the dumbbell standing back wrist curl work?

The dumbbell standing back wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the dumbbell standing back wrist curl?

The dumbbell standing back wrist curl uses dumbbell.

Is the dumbbell standing back wrist curl good for beginners?

Yes. The dumbbell standing back wrist curl is a beginner-friendly movement and a strong foundation to build on.

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