Standing Palms-Up Barbell Behind The Back Wrist Curl
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.
Quick answers
- What muscles does the Standing Palms-Up Barbell Behind The Back Wrist Curl work?
- Mainly the forearms.
- What equipment do I need?
- Barbell.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More forearms exercises
- Finger Curls
- Palms-Down Wrist Curl Over A Bench
- Palms-Up Barbell Wrist Curl Over A Bench
- Seated Palm-Up Barbell Wrist Curl
- Seated Palms-Down Barbell Wrist Curl
- Wrist Rotations with Straight Bar
Exercise descriptions: free-exercise-db, public domain.