Standing Palms-Up Barbell Behind The Back Wrist Curl

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

Variations: You can also perform this exercise with dumbbells using the same movements as described above. Another option is to use one dumbbell at a time for better isolation.


 Cable Wrist Curl

  1. Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
  2. Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.
  3. Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
  4. Slowly lower your wrists back down to the starting position while inhaling.
  5. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  6. Repeat for the recommended amount of repetitions.

Variations:

  • This exercise can also be performed sitting down by kneeling and using the bench as a resting position for your forearms. Your wrist can hang over the bench and the same movements as mentioned above can be performed.
  • You can also use a dumbbell instead of a barbell.