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Standing Palms-Up Barbell Behind The Back Wrist Curl

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Forearms. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Pull

Primary muscles: Forearms

How to perform Standing Palms-Up Barbell Behind The Back Wrist Curl

  1. Step 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. Step 2. You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
  3. Step 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. Step 4. Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
  5. Step 5. Repeat for the recommended amount of repetitions.
  6. Step 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.

Sample sets & reps for Standing Palms-Up Barbell Behind The Back Wrist Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Forearms exercises

  • Bottoms-Up Clean From The Hang Position — kettlebell
  • Cable Wrist Curl — cable
  • Dumbbell Lying Pronation — dumbbell
  • Dumbbell Lying Supination — dumbbell
  • Farmer's Walk — other

See all Forearms exercises →

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