Standing Palms-Up Barbell Behind The Back Wrist Curl
- Primary musclesForearm
- EquipmentBarbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Standing Palms-Up Barbell Behind The Back Wrist Curl".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsStart 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.
Variations: You can also perform this exercise w
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.