How to Do the Standing Palms-Up Barbell Behind The Back Wrist Curl
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💪 Forearms🏋️ Barbell📊 Beginner🏷️ Strength
How to perform it
- 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 Standing Palms-Up Barbell Behind The Back Wrist Curl primarily targets your Forearms. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Standing Palms-Up Barbell Behind The Back Wrist Curl slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.