Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the standing palms-up barbell behind the back wrist curl, including tips, variations, and the muscle groups it targets.
Instructions
- 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. for best results.
- You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position. for best results.
- 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. for best results.
- Hold the contraction for a second and lower the barbell back down to the starting position while inhaling. for best results.
- Repeat this exercise for the recommended amount of repetitions. for best results.
- 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. for best results.