Dumbbell standing wrist curl

Muscles worked: Forearms
Forearms
🔧 Dumbbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet shoulder-width apart, holding dumbbells with an underhand grip. Arms hang by your sides. Keeping elbows stationary, curl wrists upwards, contracting forearms. Pause at the top, then lower slowly and controlled.

Tips

Grip firmly, but avoid excessive tension. Isolate wrist movement; keep arms and elbows still. Perform slowly for maximum muscle engagement. Avoid momentum; control the entire range of motion. Start with lighter weights to ensure proper form. Maintain a neutral spine.

Similar exercises

Dumbbell standing reverse wrist curl Forearms · 🔧 Dumbbell 1/10 Barbell standing wrist curl Forearms · 🔧 Barbell 1/10 Dumbbell wrist curl Forearms · 🔧 Dumbbell 1/10 Dumbbell behind back wrist curl Forearms · 🔧 Dumbbells 1/10 Dumbbell reverse wrist curl Forearms · 🔧 Dumbbell 1/10 Dumbbell single arm wrist curl Forearms · 🔧 Dumbbell 1/10 Barbell wrist curl Forearms · 🔧 Barbell 1/10 Dumbbell single arm reverse wrist curl Forearms · 🔧 Dumbbell 1/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.