How to Do Standing Palms-Up Barbell Behind The Back Wrist Curl
Start and end of one clean rep of Standing Palms-Up Barbell Behind The Back Wrist Curl.
Quick facts
| Primary muscle | Forearms |
|---|---|
| Secondary muscles | — |
| Equipment | Barbell |
| Category | Strength |
How to perform Standing Palms-Up Barbell Behind The Back Wrist Curl
- 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
- Forearms (primary): controls your grip and keeps the wrist steady under load.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Move slowly and let the wrist travel through its full range instead of bouncing at the ends.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Loading so heavy the wrist collapses instead of moving through a clean range.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Standing Palms-Up Barbell Behind The Back Wrist Curl work?
Standing Palms-Up Barbell Behind The Back Wrist Curl is a focused movement that primarily works the forearms.
What equipment do I need for Standing Palms-Up Barbell Behind The Back Wrist Curl?
Standing Palms-Up Barbell Behind The Back Wrist Curl needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Standing Palms-Up Barbell Behind The Back Wrist Curl?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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