Standing Palms-Up Barbell Behind The Back Wrist Curl
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.
How to program the Standing Palms-Up Barbell Behind The Back Wrist Curl
Sets and reps
As an isolation movement, the Standing Palms-Up Barbell Behind The Back Wrist Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Palms-Up Barbell Behind The Back Wrist Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked 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 targets the Forearms.
What equipment do I need for the Standing Palms-Up Barbell Behind The Back Wrist Curl?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Standing Palms-Up Barbell Behind The Back Wrist Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
