Exercise guide
Standing Palms-Up Barbell Behind The Back Wrist Curl
The Standing Palms-Up Barbell Behind The Back Wrist Curl trains the forearm flexors with the bar held behind the thighs. The wrists curl the bar upward through a compact range.
Training context
Before Adding Behind-the-Back Wrist Curls
The bar should be taken from a rack or handed over when picking it up from the floor would be awkward. The behind-the-body position also requires comfortable shoulder extension.
Use a light load and keep the grip secure. The movement should occur at the wrists rather than through elbow bending or shoulder shrugging.
Technique overview
Curl the wrists without moving the arms
Stand tall with the bar held behind the body and arms extended. Curl the wrists to raise the bar slightly, pause, and lower through the same short range. Rerack or hand off the bar before the grip becomes unreliable.
Treat this as an overview and use a range, pace, and setup you can control.