Standing Palms-Up Barbell Behind The Back Wrist Curl
Standing Palms-Up Barbell Behind The Back Wrist Curl is a strength - behind-the-back wrist flexion exercise involving Forearm flexors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Forearm flexors
- Secondary muscles
- Finger flexors, Brachioradialis (stabilization)
- Exercise type
- Strength - behind-the-back wrist flexion
Exercise technique
- Rack
Set the bar on a secure rack at rear-hip height.
- Grip
Take a shoulder-width grip behind your back with your palms facing away from your hips.
- Stance
Hold the bar below your hips with extended arms.
- Start
Slowly move your wrists to a comfortable bottom angle.
- Curl
Bend only your wrists to lift the bar upward and inward.
- Pause
Maintain your finger grip and squeeze briefly at the top.
- Release
Slowly lower the bar and return it safely to the rack at the end of the set.
Key technique points
- Keep your elbows extended.
- Do not pin the bar against your hips.
- Do not open your grip completely.
- Do not let your wrists drift sideways.
- Keep your head facing forward.
- Exhale as you lift.
Common mistakes
Shrugging
Do not raise the bar with your shoulder girdle instead of your wrists.
Bending the elbows
Do not turn the load behind you into an arm pull.
Releasing the fingers
Do not let the bar you cannot see slip from your hands.
Bending at the waist
Do not fold your torso forward to make room for the bar.
Extending the wrists excessively
Do not hang the load at the end of the joint range at the bottom.
Dropping behind you
Do not release the bar at the end of the set before returning it to the rack under control.
Frequently asked questions
Standing Palms-Up Barbell Behind The Back Wrist Curl: why is “Shrugging” a mistake?
Do not raise the bar with your shoulder girdle instead of your wrists.
Standing Palms-Up Barbell Behind The Back Wrist Curl: why is “Bending the elbows” a mistake?
Do not turn the load behind you into an arm pull.
Standing Palms-Up Barbell Behind The Back Wrist Curl: why is “Releasing the fingers” a mistake?
Do not let the bar you cannot see slip from your hands.
Standing Palms-Up Barbell Behind The Back Wrist Curl: why is “Bending at the waist” a mistake?
Do not fold your torso forward to make room for the bar.
Standing Palms-Up Barbell Behind The Back Wrist Curl: why is “Extending the wrists excessively” a mistake?
Do not hang the load at the end of the joint range at the bottom.
Standing Palms-Up Barbell Behind The Back Wrist Curl: why is “Dropping behind you” a mistake?
Do not release the bar at the end of the set before returning it to the rack under control.
What should I focus on when doing Standing Palms-Up Barbell Behind The Back Wrist Curl?
Keep your elbows extended. Do not pin the bar against your hips. Do not open your grip completely. Do not let your wrists drift sideways. Keep your head facing forward. Exhale as you lift.
Related exercises
- Cable Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
- Seated One-Arm Dumbbell Palms-Up Wrist Curl
- Seated Palm-Up Barbell Wrist Curl
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.