Standing Palms-Up Barbell Behind The Back Wrist Curl

How to do the Standing Palms-Up Barbell Behind The Back Wrist Curl

1. 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.
2. You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
3. 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.
4. Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
5. Repeat for the recommended amount of repetitions.
6. 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.

Muscles worked

Role	Muscles
Primary	forearms
Equipment	barbell
Difficulty	beginner
Type	isolation

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Up Dumbbell Wrist Curl Over A Bench Dumbbell Seated Dumbbell Palms-Down Wrist Curl Dumbbell Seated Dumbbell Palms-Up Wrist Curl Dumbbell

Harder than the Standing Palms-Up Barbell Behind The Back Wrist Curl

Bottoms-Up Clean From The Hang Position intermediate · Kettlebell Seated One-Arm Dumbbell Palms-Down Wrist Curl intermediate · Dumbbell Dumbbell Lying Supination intermediate · Dumbbell

Superset the Standing Palms-Up Barbell Behind The Back Wrist Curl with

Opposing biceps work — alternate sets without extra rest.

Barbell Curl biceps Barbell Curls Lying Against An Incline biceps Close-Grip EZ Bar Curl biceps Close-Grip Standing Barbell Curl biceps

Common questions

What muscles does the Standing Palms-Up Barbell Behind The Back Wrist Curl work?

The Standing Palms-Up Barbell Behind The Back Wrist Curl primarily works the forearms. Cable Wrist Curl, Dumbbell Lying Pronation, and Dumbbell Lying Supination train the same muscle, across 6 equipment types.

What equipment do you need for the Standing Palms-Up Barbell Behind The Back Wrist Curl?

A Barbell. Without a barbell, Dumbbell Lying Pronation, Dumbbell Lying Supination, and Palms-Down Dumbbell Wrist Curl Over A Bench train the same muscle, and 2 of the catalogue's options for this muscle need no equipment.

Is the Standing Palms-Up Barbell Behind The Back Wrist Curl suitable for beginners?

Yes, the Standing Palms-Up Barbell Behind The Back Wrist Curl is rated beginner. Bottoms-Up Clean From The Hang Position, Seated One-Arm Dumbbell Palms-Down Wrist Curl, and Dumbbell Lying Supination are the progressions from here.

Where should the Standing Palms-Up Barbell Behind The Back Wrist Curl go in a workout?

Late — the Standing Palms-Up Barbell Behind The Back Wrist Curl is isolation work, so it follows your compounds. Supersetting it with Barbell Curl and Barbell Curls Lying Against An Incline cuts session time without extra rest.

Similar exercises

Cable Wrist Curl Cable Machine Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Finger Curls Barbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Down Wrist Curl Over A Bench Barbell