Standing Palms-Up Barbell Behind The Back Wrist Curl
Differentiation: Mechanics
This variation of a Wrist Curl is unique. Here is how: you use an Olympic bar for this exercise. Using the bar increases the amount of weight your forearms can lift. Lifting heavier weight adds to their overall strength and size.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain a fixed-weight barbell.
3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Stand in front of the loaded bar running across your ankles.
6) ...with your feet shoulder-width apart for stability.
7) Squat downward and grasp the bar from behind your body
8) Grasp the bar with your hands shoulder-width apart - using an overhand grip.
9) Raise the bar to standing position.
10) The bar should run across your glutes.
11) Place your feet about shoulder-width apart.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Standing straight up, exhale while you curl the bar upward...
3) ...until you have listed the bar as high as possible, using only your wrists.
4) Hold the contraction at the top for a count of one second.
5) Inhale while you lower the bar to the starting position using a controlled movement.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your body straight during the entire movement.
Do not lift your arms up or shrug the bar. Only move your wrists to curl the bar up.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use wrist wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your wrists, we have listed a link below to Wrist Wraps made by Schiek Sports Line - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Schiek Sports Line Wrist Wraps- 24 inch | $18.95 | |
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | Fixed Weight Barbell |
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