Dumbbell Standing Back Wrist Curl

Stand upright with your feet shoulder-width apart and your knees slightly bent.

Hold a dumbbell in each hand with your palms facing towards your body.

Rest the backs of your forearms on your thighs or, if standing without support, let your arms hang straight by your sides.

Flex your wrists upward as far as possible, keeping your forearms still and only moving your hands.

Pause at the top of the movement, squeezing your forearm muscles.

Slowly lower the dumbbells back down to the starting position.

Repeat for the desired number of repetitions.

Start with a light weight to get used to the movement and avoid injury.

Keep the movement controlled, and avoid using momentum to lift the weight.

Focus on isolating the wrist and forearm muscles throughout the movement.

Make sure to warm up adequately before performing this exercise to prepare your muscles and joints.

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