Barbell Standing Back Wrist Curl

An isolation exercise for the forearm flexors performed behind the body. This unique angle targets the muscles responsible for grip strength and forearm mass.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Required Equipment
Barbell
Barbell
Target Muscle Groups
Primary
Forearms
Secondary
Biceps

Setup

Stand tall and hold a barbell behind your glutes with a supinated grip (palms facing away from your body). Maintain a neutral spine.

Instructions

1. Allow the bar to roll down to your fingertips.
2. Curl the bar upward by flexing your wrists.
3. Squeeze the forearms at the peak contraction.
4. Lower the bar slowly with control.
5. Keep your shoulders retracted.

Common Mistakes

1. Using the shoulders to shrug.
2. Moving the elbows.
3. Using a limited range of motion.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
View more
Wrist Curl
Beginner / Barbell / Forearms / pull
A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.
View more

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