LiftSets / Exercises / Standing Palms-Up Barbell Behind The Back Wrist Curl

Standing Palms-Up Barbell Behind The Back Wrist Curl

Works the forearms.

What to think about

• Arms straight, bar behind the hips.
• Only the wrists move.
• Curl up and pause, lower slowly.

How to do it

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.

Other exercises for the forearms

• Cable Wrist Curl
• Dead Hang
• Palms-Down Dumbbell Wrist Curl Over A Bench
• Palms-Down Wrist Curl Over A Bench
• Palms-Up Barbell Wrist Curl Over A Bench
• Palms-Up Dumbbell Wrist Curl Over A Bench
• Seated Dumbbell Palms-Down Wrist Curl
• Seated Dumbbell Palms-Up Wrist Curl

Track it in LiftSets

Log standing palms-up barbell behind the back wrist curl with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store