Standing Palms-Up Barbell Behind The Back Wrist Curl
Strength · Beginner · Forearms
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Open the app →- Primary muscles
- Forearms
- Equipment
- Barbell
- Force
- Pull
- Mechanic
- Isolation
- Level
- Beginner
Muscles worked
Forearms
How to do it — Standing Palms-Up Barbell Behind The Back Wrist Curl
- 1Start 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.
- 2You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
- 3While 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.
- 4Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
- 5Repeat for the recommended amount of repetitions.
- 6When 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.
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