10 Best Standing Palms-up Barbell Behind The Back Wrist Curl Alternatives for Home or Gym

Ranked Standing Palms-up Barbell Behind The Back Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Standing Palms-up Barbell Behind The Back Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Seated Palm-up Barbell Wrist Curl

   86% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   The same equipment, done seated instead.

   How to perform this exercise

   1. Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
   2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
   3. Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
   4. Lower the bar as far as possible while inhaling and keeping a tight grip.
   5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Primary muscle: forearms, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Equipment: free weights, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Body position: seated, not standing
2. 

   2. Seated Palms-down Barbell Wrist Curl

   82% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
   2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
   3. Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
   4. Lower the bar as far as possible while inhaling and keeping a tight grip.
   5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Primary muscle: forearms, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Equipment: free weights, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Body position: seated, not standing
3. Play demonstration

   3. Barbell Standing Back Wrist Curl

   80% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   It still works the forearms, through a different movement.

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
   2. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
   3. Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
   4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Equipment: free weights, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Body position: standing, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
4. Play demonstration

   4. Finger Curls

   80% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
   2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
   3. Slowly curl your fingers towards your palms, squeezing the barbell tightly.
   4. Hold the contraction for a moment, then slowly release your fingers back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Equipment: free weights, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Body position: standing, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
5. Play demonstration

   5. Dumbbell Over Bench Wrist Curl

   78% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the forearms.

   How to perform this exercise

   1. Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
   2. Allow your wrists to hang over the edge of the bench.
   3. Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
   4. Pause for a moment, then slowly lower your wrists back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Primary muscle: forearms, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Equipment: free weights, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Body position: seated, not standing
6. Play demonstration

   6. Dumbbell Seated Palms Up Wrist Curl

   78% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
   2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
   3. Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
   4. Pause for a moment, then lower your wrists back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Primary muscle: forearms, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Equipment: free weights, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Body position: seated, not standing
7. Play demonstration

   7. Barbell Wrist Curl

   76% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
   2. Allow the barbell to roll down to your fingertips, keeping your wrists straight.
   3. Slowly curl the barbell up towards your forearms by flexing your wrists.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Equipment: free weights, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Body position: seated, not standing
8. 

   8. Palms-up Barbell Wrist Curl Over A Bench

   76% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start out by placing a barbell on one side of a flat bench.
   2. Kneel down on both of your knees so that your body is facing the flat bench.
   3. Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
   4. Start out by curling your wrist upwards and exhaling.
   5. Slowly lower your wrists back down to the starting position while inhaling.
   6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Equipment: free weights, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Body position: seated, not standing
9. 

   9. Seated Two-arm Palms-up Low-pulley Wrist Curl

   76% match

   • Forearms
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
   2. Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.
   3. Now hold the handle with both hands, palms up, using a shoulder-width grip.
   4. Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
   5. Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
   6. Lower the bar as far as possible, while inhaling and keeping a tight grip.
   7. Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
   8. After a second contraction at the top go back to the starting position as you inhale.
   9. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Primary muscle: forearms, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
   • Equipment: a cable, not free weights
   • Body position: seated, not standing
10. Play demonstration

    10. Cable Standing Back Wrist Curl

    74% match

    • Forearms
    • Cable
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Hold the cable handle with an overhand grip, palms facing down.
    3. Keep your arms straight and your elbows close to your sides.
    4. Slowly curl your wrists upward, bringing the cable handle towards your body.
    5. Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: forearms, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Standing Palms-up Barbell Behind The Back Wrist Curl