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Two Dumbbell Standing Wrist Curl

Step by step instructions, muscle activation and variants for the Two Dumbbell Standing Wrist Curl.

EasyInner forearm

About this exercise

The dumbbell standing wrist curl targets the forearm flexors by curling both wrists upward simultaneously while holding a pair of dumbbells with an underhand grip. Standing allows a full range of wrist motion and the dumbbells let each hand move independently, helping to correct strength imbalances between forearms.

How to Perform

  • Stand upright holding a dumbbell in each hand with an underhand (palms-up) grip
  • Let your arms hang in front of your thighs, elbows slightly bent
  • Allow your wrists to drop toward the floor to stretch the forearm flexors fully
  • Curl both wrists upward as far as possible, squeezing the forearm flexors at the top
  • Lower the dumbbells back slowly under control to the starting position
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Inner forearm

About the Two Dumbbell Standing Wrist Curl

The Two Dumbbell Standing Wrist Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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