Male model ex_7LGM7R

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Lower Arms · Dumbbell

Dumbbell Standing Wrist Curl

intermediatestrength

Dumbbell Standing Wrist Curl is an intermediate isolation strength exercise that works the forearms (lower arms). It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Forearms
Body part: Lower Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris

How to do Dumbbell Standing Wrist Curl

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.

Form tips

Keep your upper arms and elbows close to your body; only your wrists should move.
Avoid using momentum; perform the movement in a controlled manner.
Use a weight that allows you to perform the exercise with proper form.

Dumbbell Standing Wrist Curl alternatives

Barbell Standing Back Wrist Curl

Forearms · intermediate

Band Wrist Curl

Forearms · beginner

Wrist Curl Barbell

Forearms · intermediate

Kettlebell Wrist Curl

Forearms · intermediate

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Wrist Curl Dumbbell

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Cable Wrist Curl

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Dumbbell Reverse Wrist Curl

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Barbell Wrist Curl on Knees

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Ez Bar Seated Wrist Curl

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Barbell Wrist Curl Wide Legs

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Dumbbell One Arm Wrist Curl

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Dumbbell Over Bench Wrist Curl

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Dumbbell Standing Wrist Curl FAQ

What muscles does Dumbbell Standing Wrist Curl work?

Dumbbell Standing Wrist Curl mainly works the forearms in the lower arms (Flexor Carpi Radialis and Flexor Carpi Ulnaris).

What equipment do you need for Dumbbell Standing Wrist Curl?

You need a dumbbell.

How many sets and reps of Dumbbell Standing Wrist Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Standing Wrist Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.

How many calories does Dumbbell Standing Wrist Curl burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Standing Wrist Curl?

Other exercises for the forearms include Barbell Standing Back Wrist Curl, Band Wrist Curl, Wrist Curl Barbell and Kettlebell Wrist Curl.

For developers

Use Dumbbell Standing Wrist Curl in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_7LGM7R" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_7LGM7R",
  "name": "Dumbbell Standing Wrist Curl",
  "model": "male",
  "target": "Forearms",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_7LGM7R/mp4-720.mp4?…",
    "poster": "https://…/ex_7LGM7R/poster.jpg?…"
  }
}