Standing Palms-Up Barbell Behind The Back Wrist Curl

Technique

How to perform Standing Palms-Up Barbell Behind The Back Wrist Curl

1. With a light barbell on the floor behind your heels, bend your hips and knees to grasp it and stand up under control.
2. Hold the bar behind your thighs with straight elbows, hands about shoulder-width apart and palms facing backward away from your body.
3. Keep your upper arms still and your fingers closed around the bar.
4. Flex your wrists to curl the bar upward through a controlled arc without bending your elbows.
5. Lower by reversing the wrist motion, keeping the bar in your hands rather than rolling it onto your fingertips.
6. When finished, bend your hips and knees to set the bar back on the floor.

Programming relevance

Muscles involved

Primary targets: Flexor Carpi Radialis, Flexor Carpi Ulnaris.