Dumbbell Standing Back Wrist Curl
Description
The dumbbell standing back wrist curl is performed standing with dumbbells held behind the body at hip level. From this position you flex and extend the wrists to curl the dumbbells through a full range. The behind-the-back position frees the wrists from the body for complete forearm flexion.
Equipment Required
Dumbbell Standing Back Wrist Curl Instructions
- Stand with feet shoulder-width apart.
- Hold a dumbbell in each hand behind your body with palms facing back.
- Stand upright with the dumbbells resting against the back of your thighs.
- Brace your core and stand tall.
- Allow the dumbbells to roll down to your fingertips.
- Curl the dumbbells back up by flexing your wrists.
- Squeeze your forearms hard at the top of the curl.
- Lower the dumbbells back down to the fingertip position with control.
Dumbbell Standing Back Wrist Curl Form & Visual
Dumbbell Standing Back Wrist Curl Benefits
- Trains forearm flexors through full range
- Behind-the-back position frees the wrists
- Builds grip strength
- Develops wrist flexion strength
- Allows progressive loading
- Useful for athletes who need strong forearms
Dumbbell Standing Back Wrist Curl Muscles Worked
- Forearm flexors
- Brachioradialis
- Wrist flexors
Dumbbell Standing Back Wrist Curl Variations & Alternatives
- Wrist Curl
- Barbell Wrist Curl
- Reverse Wrist Curl
- Wrist Roller
