Standing Palms-Up Barbell Behind The Back Wrist CurlMuscles Worked
The behind-the-back barbell wrist curl works your forearms, mainly the wrist flexors on the underside. Holding the bar behind your hips with straight arms gives a short, strong range that usually takes more weight than a seated wrist curl.
PrimaryForearms
- Equipment
- Barbell
- Level
- Beginner
- Type
- Isolation
- Force
- Pull
How to do it
- Set a barbell in a rack at about hip height, or ask a training partner to pass it to you, so you never have to pick it up from the floor behind your back.
- Stand with your back to the bar, feet shoulder width apart, and grip it behind your hips with your hands shoulder width apart and palms facing back.
- Step forward so the bar hangs at arm's length behind you, with your arms straight and your chest up.
- Let your wrists relax so the bar lowers a little, then curl your wrists so it travels up and slightly back in a short arc.
- Hold the top briefly, lower slowly, and return the bar to the rack by bending your knees when the set is done.
Form tips
- Keep your arms straight and your shoulders still so the only movement is at the wrists.
- Wrap your thumbs around the bar for a full grip, since it can slip from your fingers at the bottom.
- Load it heavier than seated curls only as long as you can still control the lowering.
Why it made the list
No. 10 of 10
Best Forearm Exercises
Behind-the-back position changes the angle for wrist flexor activation. Allows heavier loading than standard wrist curls.
More forearm exercises
See it on your own body map
Log your Standing Palms-Up Barbell Behind The Back Wrist Curl sets in KasMaker and watch your forearms fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
