maratoolStanding Palms-Up Barbell Behind The Back Wrist Curl
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.
Muscles worked
The prime movers are the forearm flexors and extensors, which move the wrist and keep the hand closed around whatever you are holding.
Every exercise for:Forearms
How this movement works
One joint changes angle and the resistance travels toward you along a single arc. Nothing is positioned to help, so tension stays where you aimed it and the usable load drops sharply against a multi-joint pull for the same muscle. Protect the range of motion; buying weight by shortening the arc defeats the point.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.
Every exercise using:Barbell
These train the forearms too, using equipment this one does not:
- Wrist Circlesbody only
- Bottoms-Up Clean From The Hang Positionkettlebell
- Cable Wrist Curlcable
- Dumbbell Lying Pronationdumbbell
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 25 forearms exercises in this database, 18 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.