Standing Palms-Up Barbell Behind The Back Wrist Curl
Muscles worked
Instructions
- 1Start 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.
- 2You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
- 3While 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.
- 4Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
- 5Repeat for the recommended amount of repetitions.
- 6When 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Standing Palms-Up Barbell Behind The Back Wrist Curl
The standing palms-up barbell behind-the-back wrist curl is an uncommon variation of the classic wrist curl, where the bar is held behind the glutes instead of in front of the thighs. This position changes the pulling angle and works the wrist flexors from a slightly different axis, while keeping the movement strictly localized at the wrist. It requires good coordination to safely pick up and set down the bar, which is why a power rack or a spotter's help is useful. It's a niche exercise to vary forearm training once standard wrist curls are well mastered.
check_circleBenefits
- check_circleDifferent pulling angle than standard wrist curls
- check_circleStrict isolation of the wrist flexors
- check_circleGreat variation to break the routine of forearm training
- check_circleBuilds coordination in handling the bar
lightbulbExecution tips
- lightbulbUse a squat rack to safely pick up and set down the bar
- lightbulbKeep your gaze straight ahead throughout
- lightbulbMove only the wrist, not the arms or back
- lightbulbChoose a light load, the position is less intuitive
warningCommon mistakes
- warningLeaning forward to help the movement
- warningMoving the arms instead of just the wrist
- warningPicking the bar up off the floor without bending the knees
- warningLoading too heavy for an unfamiliar position
helpFrequently asked questions
Why hold the bar behind the back instead of in front?expand_more
It changes the pulling angle on the wrist flexors and varies the stimulus compared to a standard wrist curl.
How do I safely set the bar down?expand_more
Use a squat rack to set it down at hip height, or have a partner take it from you.
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