Standing Palms-Up Barbell Behind The Back Wrist Curl
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General info
How to perform exercise
- 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.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Forearm, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
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Exercise substitutions
You can try replacing the exercise «Standing Palms-Up Barbell Behind The Back Wrist Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Standing Palms-Up Barbell Behind The Back Wrist Curl
Author: AtletIQ: on
Standing Palms-Up Barbell Behind The Back Wrist Curl — The benefits of exercise, how to properly perform and how many sets to do..
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