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
,
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
Standing Palms-Up Barbell Behind The Back Wrist Curl: 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.
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 a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Standing Palms-Up Barbell Behind The Back Wrist Curl?
To do the Standing Palms-Up Barbell Behind The Back Wrist Curl you'll need a barbell.
Is the Standing Palms-Up Barbell Behind The Back Wrist Curl a compound or isolation exercise?
The Standing Palms-Up Barbell Behind The Back Wrist Curl is an isolation exercise, it targets the forearms through a single joint, which makes it useful for focused, targeted work.
How do I do the Standing Palms-Up Barbell Behind The Back Wrist Curl with correct form?
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. Follow the full step-by-step above for the complete movement.
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