Standing Palms-Up Barbell Behind The Back Wrist Curl

How to perform

1. 01Start 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.
2. 02You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
3. 03While 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.
4. 04Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
5. 05Repeat for the recommended amount of repetitions.
6. 06When 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.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.