The standing dumbbell wrist curl is an exercise that strengthens and tones the wrists, forearms, and biceps. This exercise can be done with a single dumbbell or with two dumbbells depending on your preference and level of experience. But first, let’s take a closer look at how to perform the standing dumbbell wrist curl correctly.
How to Perform the Standing Dumbbell Wrist Curl
First, stand up straight and hold onto a single or pair of dumbbells. Next, place your arms in front of you, and make sure your elbows are close to your body. Keep your feet shoulder-width apart, shoulders back, and chest out for good posture.
Form –
Next, slowly curl your wrists towards you while keeping your elbows tucked in close to your body. As you do this, focus on contracting the muscles in your forearms and biceps to help move the weight of the dumbbell(s). Make sure not to swing or jerk the weight, as this can cause injury. When you reach the top of the curl, hold for a moment before lowering back down slowly.
Progressive Overload –
Repeat this exercise 10-15 times for three sets total with 15-30 seconds rest between each set. You should feel a slight burn in your forearms and biceps as you work out, but if it becomes painful, stop immediately. Feel free to increase or decrease reps depending on how challenging you want this workout to be!
Lastly, remember that proper form is critical when performing any exercise — especially when lifting weights — so pay attention to how you move throughout each rep and take breaks when needed.
Conclusion of a Comprehensive Guide to the Standing Dumbbell Wrist Curl
The standing dumbbell wrist curl is an excellent way to strengthen and tone the wrists, forearms, and biceps!
It is essential to keep proper form while performing this exercise so that you do not injure yourself—especially if using heavier weights! However, with practice, patience, and proper technique, anyone can master this challenging yet rewarding exercise!
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