Arms · Dumbbell
Dumbbell Standing Back Wrist Curl
How to do the dumbbell standing back wrist curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand holding a dumbbell in each hand behind your back at arm's length, palms facing back. Keeping your arms straight, curl the dumbbells up using only your wrists, then lower them slowly under control.
- 1Your forearm flexors working as you curl the dumbbells behind you
- 2Only your wrists moving while your arms stay straight
- 3A smooth stretch as the dumbbells lower
Common mistakes
- Bending your elbows or swinging the dumbbells
- Dropping the weight fast on the negative
- Leaning forward to assist the lift
Muscles worked
The dumbbell standing back wrist curl mainly works the forearms.
- ForearmsPrimary
Kovo programs the dumbbell standing back wrist curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.