Twitter
RSS
Facebook

Standing Wrist Curl Behind The Back

How to do a Standing Wrist Curl

The standing wrist curl

The role of the standing wrist curl is to develop the muscles of the forearms. For this kind of exercise, you will need barbell.

1) In a standing position, take a barbell and hold it behind your glutes, at an arm’s length kind of distance. At the same time, you should be making use of a pronated grip. Your hands should have a shoulder’s width different between them. Ensure that your arms are facing the opposite direction of your glutes.

2) The starting position entails looking straight ahead of you. Your feet need to be wide apart from each other, at approximately a shoulders width.

3) Breathing out slowly, raise the barbell. You can achieve this by moving your wrist in a semi-circular path in the direction of the ceiling. To get this done perfectly, ensure that your wrist is the only body part in motion.

4) Holding the contraction for a moment will help you move up to the next level. Afterwards, lower the barbell to the position you started with, all the way down. At this point, you should be inhaling slowly in a bid to create equilibrium between the lost air and the body’s attempts at correcting the deficit.

5) Repeat this exact same process for the correct number of times. For each individual, there is a healthy number, because we all have different energy needs, so you will have to know yours.

6) At the point of winding up, you will need to put the barbell down the squat rack or on the ground. This is a delicate move, and you need to take care not to stretch tendons. The best way to achieve it is by bending your legs at the knees slowly but very solidly.

Alternative Ways of Doing the Standing Wrist Curl

The barbell is not a cut and dry method of pulling this exercise off. You can also make use of dumbbells. The movement will be the same, the only variation coming into the handling alone. This will not be a problem as the level of efficacy can grow over time. Some users will prefer to go with one dumbbell at a move in a bid to manage the isolation.

When handling a barbell, it needs a positioning that is easy to pick up from, and at times, the floor position is too low. You can have it on a squat rack or better still have a training partner pick it up for you.