Standing Palms-Up Barbell Behind The Back Wrist Curl

Instructions

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.

Frequently asked questions

What muscles does the Standing Palms-Up Barbell Behind The Back Wrist Curl work?

Standing Palms-Up Barbell Behind The Back Wrist Curl primarily targets the Forearms. This makes it an effective strength exercise for building forearms development.

What equipment do I need for the Standing Palms-Up Barbell Behind The Back Wrist Curl?

You will need a barbell to perform the Standing Palms-Up Barbell Behind The Back Wrist Curl. Make sure the equipment is set up properly and at the appropriate weight before starting.

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-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

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 that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Standing Palms-Up Barbell Behind The Back Wrist Curl?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Standing Palms-Up Barbell Behind The Back Wrist Curl?

Good alternatives include the Bottoms-Up Clean From The Hang Position, Cable Wrist Curl, Dumbbell Lying Pronation. These exercises target similar muscle groups (Forearms) and can be substituted based on available equipment or training preference.

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