Arms · Dumbbell
Dumbbell Standing Wrist Curl
How to do the dumbbell standing 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 with your arms at your sides and palms facing forward. Keeping your forearms still, curl the weight upward by flexing only at the wrist, then lower the dumbbells back down by extending the wrist. All the movement happens at the wrist joint.
- 1Feel your forearm flexors contract to curl the weight up
- 2Keep the movement isolated to the wrist joint
- 3Get a smooth squeeze at the top of each rep
Common mistakes
- Avoid using your biceps or shoulders to lift
- Don't drop the weight quickly on the way down
- Don't bend your elbows or move your upper arm
Muscles worked
The dumbbell standing wrist curl mainly works the forearms.
- ForearmsPrimary
Kovo programs the dumbbell standing 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.