Standing dumbbell wrist curls are one of the weight lifting exercises I include in my weight lifting programs when I want to improve my forearms.
I decided to add these to my newest workout program so I thought I would go over this great forearm exercise today.
If your forearms need extra work, go ahead and add a few sets of these at the end of your workout program as they do not add much overall stress to your body.
In other words, it won’t take many resources from your body to recover from this exercise. This is an isolation exercise for the entire forearm region.
Major Muscle Groups Worked During Standing Dumbbell Wrist Curls
You will be working the entire forearm muscle group during this exercise.
Remember, the forearms are a very important muscle group if you want to improve your appearance. Unless you always wear long sleeves, the forearms are seen by others more than any other major muscle group in your body.
Weight Lifting Equipment Required for This Exercise
If you have a set of adjustable dumbbells or a set of fixed dumbbells, this weight lifting exercise will be quick and easy to setup.
Simply pickup the dumbbells, find a safe place to stand, and you’re ready to go.
How to Do Standing Dumbbell Wrist Curls
Grasp the dumbbells and stand with them at your side.
The sides of the dumbbell should be facing in front of you and behind you throughout the exercise.
Simply curl the dumbbells upwards towards each side of your body while keeping your upper arms stationary.
Then slowly lower back to the starting position. The next part of the exercise is one that most people skip when doing standing dumbbell wrist curls.
You’re now going to curl the dumbbells upwards to the outside of your body. So you’re actually doing a wrist curl with a reverse wrist curl added at the end of each rep.
Once you’ve done both portions of this exercise, you have completed one rep.
Weight Lifting Exercise Video for Standing Dumbbell Wrist Curls
Here’s an exercise video showing the first part of the exercise where you curl the dumbbells upwards towards your body.
And here’s another good video BUT the second part of the exercise is also missing in this video:
And here is the correct exercise video showing the entire rep. Notice you curl the dumbbells inwards and outwards from your body to complete one full rep:
Other Information on Standing Dumbbell Wrist Curls
I think you’ll really like these as they will really improve the strength, musculature, and appearance of your forearms.
Standing dumbbell wrist curls are on of my favorite forearm isolation exercises because they are quick to setup as you simply have to grab the dumbbells to get started.
You should always work on increasing the amount of weight you lift over the course of your weight lifting workout program.
Since most dumbbells increase by 5 pounds, this can be HUGE percentage increase when you jump 5 pounds to the next dumbbell size. To combat this issue, use plate mates on the sides of the dumbbells to increase at smaller percentages. With plate mates, you can increase by much smaller amounts.
I wish you the best with Standing Dumbbell Wrist Curls. If you have any questions, please let me know.