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

The Standing Palms-up Barbell Behind The Back Wrist Curl is done standing with a barbell. Ranked closest by our scoring: the Seated Palm-up Barbell Wrist Curl, the Seated Palms-down Barbell Wrist Curl and the Barbell Standing Back Wrist Curl.

Standing Palms-up Barbell Behind The Back Wrist Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Standing Palms-up Barbell Behind The Back Wrist Curl

The steps for the Standing Palms-up Barbell Behind The Back Wrist Curl itself, so you can judge how close each substitute below really is.

Forearms · Barbell · Beginner · Isolation

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Seated Palm-up Barbell Wrist Curl

    1. Seated Palm-up Barbell Wrist Curl

    86% match

    Forearms · Beginner · Isolation

    The same equipment, done seated instead.

    • Barbell
    How to perform it
    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
  3. Barbell Standing Back Wrist CurlPlay demonstration

    3. Barbell Standing Back Wrist Curl

    80% match

    Forearms · Beginner · Isolation

    It still works the forearms, through a different movement.

    • Barbell
    How to perform it
    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
  5. Dumbbell Over Bench Wrist CurlPlay demonstration

    5. Dumbbell Over Bench Wrist Curl

    78% match

    Forearms · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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

Standing Palms-up Barbell Behind The Back Wrist Curl FAQ

What muscles does Standing Palms-up Barbell Behind The Back Wrist Curl work?

It primarily targets the wrist flexors: flexor carpi radialis, flexor carpi ulnaris, and palmaris longus, with secondary involvement of finger flexors. Keep the elbow stationary and flex only at the wrist to maximize activation of those forearm flexors.

What is the best bodyweight alternative to Standing Palms-up Barbell Behind The Back Wrist Curl?

A practical bodyweight option is a fingertip curl or fingertip hold: sit with your forearm supported on your thigh, grip a table edge with fingertips, then flex the wrist upward and hold. Cue: perform slow controlled reps and focus on contracting the wrist flexors through the full range to replicate wrist-flexion mechanics.

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