Standing Palms-Up Barbell Behind The Back Wrist Curl
A beginner strength exercise for the forearms, done with a barbell.
How to do the Standing Palms-Up Barbell Behind The Back Wrist Curl
- 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.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Standing Palms-Up Barbell Behind The Back Wrist Curl
Finger CurlsBarbell · Beginner
Palms-Down Wrist Curl Over A BenchBarbell · Beginner
Palms-Up Barbell Wrist Curl Over A BenchBarbell · Beginner
Seated Palm-Up Barbell Wrist CurlBarbell · Beginner
Seated Palms-Down Barbell Wrist CurlBarbell · Beginner
Wrist Rotations with Straight BarBarbell · Beginner
Cable Wrist CurlCable · Beginner
Palms-Down Dumbbell Wrist Curl Over A BenchDumbbell · Beginner
Questions
What muscles does the Standing Palms-Up Barbell Behind The Back Wrist Curl work?
Mainly the forearms.
Is the Standing Palms-Up Barbell Behind The Back Wrist Curl good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Standing Palms-Up Barbell Behind The Back Wrist Curl?
Good alternatives that train the forearms: Finger Curls, Palms-Down Wrist Curl Over A Bench, Palms-Up Barbell Wrist Curl Over A Bench or Seated Palm-Up Barbell Wrist Curl.
How many sets and reps of the Standing Palms-Up Barbell Behind The Back Wrist Curl should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).