Standing Palms-Up Barbell Behind The Back Wrist Curl

The Standing Palms-Up Barbell Behind The Back Wrist Curl isolates the Forearms through a controlled range of motion. This beginner-level barbell exercise builds focused strength where compound movements often fall short.

strengthbeginnerbarbellpullisolation
Standing Palms-Up Barbell Behind The Back Wrist Curl - starting position

Starting position

Standing Palms-Up Barbell Behind The Back Wrist Curl - ending position

Ending position

Muscles Worked

Primary Forearms

The forearms handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

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

  1. 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. 2

    You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.

  3. 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. 4

    Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.

  5. 5

    Repeat for the recommended amount of repetitions.

  6. 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.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

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Farmer's Walk - starting position

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Finger Curls - starting position

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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. It's an effective isolation exercise for building forearms strength.

Is the Standing Palms-Up Barbell Behind The Back Wrist Curl good for beginners?

Yes, the Standing Palms-Up Barbell Behind The Back Wrist Curl is suitable for beginners. Start with light weight to master the 6-step form before adding load.

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

You need barbell to perform the Standing Palms-Up Barbell Behind The Back Wrist Curl. Most commercial gyms will have this available.

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