Standing Palms-Up Barbell Behind The Back Wrist Curl

A beginner strength exercise for the forearms, done with a barbell.

Movement guide

Standing Palms-Up Barbell Behind The Back Wrist Curl

Demand · source-assignedEasy (unreviewed)

Equipment requiredA barbell

Muscle focusForearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Standing Palms-Up Barbell Behind The Back Wrist Curl demonstrated on the 3D figure

3D demoStanding Palms-Up Barbell Behind The Back Wrist CurlBeginner · A barbell

Beginner grade (source-assigned).

Harder option

Seated One-Arm Dumbbell Palms-Down Wrist Curl demonstrated on the 3D figure

3D demoSeated One-Arm Dumbbell Palms-Down Wrist CurlIntermediate · A dumbbell + A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Forearms.

Equipment

A barbell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell wrist curl over a bench demonstrated on the 3D figure

3D demoBarbell wrist curl over a benchBeginner · A barbell + A bench or box

Cable wrist curl demonstrated on the 3D figure

3D demoCable wrist curlBeginner · A cable machine + A bench or box

Dumbbell reverse wrist curl over a bench demonstrated on the 3D figure

3D demoDumbbell reverse wrist curl over a benchBeginner · A dumbbell + A bench or box

Dumbbell wrist curl over a bench demonstrated on the 3D figure

3D demoDumbbell wrist curl over a benchBeginner · A dumbbell + A bench or box

Reverse wrist curl demonstrated on the 3D figure

3D demoReverse wrist curlBeginner · A dumbbell + A bench or box

Seated barbell wrist curl demonstrated on the 3D figure

3D demoSeated barbell wrist curlBeginner · A barbell + A bench or box

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Questions people ask

What muscles does the Standing Palms-Up Barbell Behind The Back Wrist Curl work?

Mainly the forearms.

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

A barbell.

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

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Seated One-Arm Dumbbell Palms-Down Wrist Curl.

How do I make the Standing Palms-Up Barbell Behind The Back Wrist Curl harder?

Progress to the Seated One-Arm Dumbbell Palms-Down Wrist Curl, or add load, range or slower lowering once your form is solid.