Standing Palms-Up Barbell Behind The Back Wrist Curl
Works the forearms.
- Primary muscles
- Forearms
- Equipment
- Barbell
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
How to do it
- Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
- You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
- While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
- Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
- When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Forearms exercises
- Finger Curls Barbell
- Palms-Down Wrist Curl Over A Bench Barbell
- Palms-Up Barbell Wrist Curl Over A Bench Barbell
- Seated Palm-Up Barbell Wrist Curl Barbell
- Seated Palms-Down Barbell Wrist Curl Barbell
- Wrist Rotations with Straight Bar Barbell
Standing Palms-Up Barbell Behind The Back Wrist Curl alternatives