Standing Palms-Up Barbell Behind The Back Wrist Curl

What it is

This isolation exercise uses a barbell behind your back to specifically target your forearms. You will strengthen your wrist flexors and enhance overall grip endurance. It helps to build muscle and definition in the lower arm.

Technique tips

• Only your wrists should move; keep your forearms still.
• Control the upward curl and the eccentric lowering phase.
• Breathe out as you raise the barbell, inhale when lowering it.
• Prevent body sway by engaging your core lightly.
• Use a squat rack or a partner for safe barbell handling.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.