Standing Palms-Up Barbell Behind The Back Wrist Curl

Forearms

Standing Palms-Up Barbell Behind The Back Wrist Curl

Standing Palms-Up Barbell Behind The Back Wrist Curl (Start)

Standing Palms-Up Barbell Behind The Back Wrist Curl (End)

LevelBeginner EquipmentBarbell MechanicIsolation ForcePull

A wrist curl holding a barbell behind your back that works the forearm flexors.

Strength

Primary musclesForearms

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min

Estimate range 12–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand tall and hold a barbell behind your thighs with an underhand grip at about shoulder width.
2Let your arms hang straight with your elbows locked slightly and the bar resting low on your thighs.

How to perform

1Open your fingers slightly and let the bar roll down toward your fingertips.
2Curl your fingers back closed and flex your wrists to lift the bar as high as you can.
3Squeeze your forearms at the top.
4Lower the bar slowly and repeat.