Dumbbell Standing Wrist Radial Flexion

Muscles worked

Setup

1. Stand upright with your feet shoulder-width apart and your core engaged for stability.
2. Hold a dumbbell in one hand with a neutral (hammer) grip, so your palm faces your thigh.
3. Let your arm hang straight down by your side with the elbow fully extended but not locked.

How to do it

1. Exhale as you lift the thumb-side of the dumbbell toward the ceiling, moving strictly at the wrist joint.
2. Pause for one second at the top of the movement to maximize the contraction in the forearm.
3. Inhale as you slowly lower the dumbbell back to the starting neutral position using a controlled 2-second tempo.
4. Complete the desired number of repetitions on one arm before switching to the other.

Form checklist

• Keep your upper arm and elbow completely still; do not use the shoulder or bicep to lift.
• Maintain a neutral spine and avoid leaning your torso to the side to create momentum.
• Ensure the movement occurs strictly in a vertical plane without rotating the wrist.
• Keep your grip firm throughout the entire range of motion.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to touch your thumb to the side of your forearm.
• To increase the resistance without a heavier weight, grip the dumbbell closer to the rear plate to increase the lever arm.

Make it harder

• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension for the forearm stabilizers.
• Perform the exercise while holding the very end of the dumbbell handle to maximize the torque on the wrist.

Frequently asked

What muscles does the dumbbell standing wrist radial flexion work?

The dumbbell standing wrist radial flexion primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the dumbbell standing wrist radial flexion?

The dumbbell standing wrist radial flexion uses dumbbell.

Is the dumbbell standing wrist radial flexion good for beginners?

Yes. The dumbbell standing wrist radial flexion is a beginner-friendly movement and a strong foundation to build on.

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