Standing Palms-Up Barbell Behind The Back Wrist Curl
How to do the Standing Palms-Up Barbell Behind The Back Wrist Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Forearms
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Barbell
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.
Log it, see it on your body.
Every Standing Palms-Up Barbell Behind The Back Wrist Curl set you log feeds Ascend's anatomy heatmap — so your forearms volume is visible at a glance — and counts toward your bodyweight-strength tier.
More forearms exercises
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