Standing Barbell Wrist Curl Behind the Back
Wrist and forearm movement to strengthen your grip. The bar lets you move the load with both arms at once.
- Primary muscleForearms
- Also worksBiceps
- EquipmentBarbell
- TypeIsolation
- LevelBeginner
- Forearms
- Biceps
- Barbell
How to do the Standing Barbell Wrist Curl Behind the Back
4 steps, in the order you do them.
- Rest your forearms and let your wrists hang free; grab the weight with the indicated grip.
- Move only your wrists to lift the weight, keeping your forearms still.
- Lower slowly until you feel the stretch in your forearms.
- Repeat at a controlled pace, without using momentum.
Muscles worked
Common Standing Barbell Wrist Curl Behind the Back mistakes
What goes wrong most often when you do the Standing Barbell Wrist Curl Behind the Back, and how to fix it.
The bar drifts away from your back and your arms bend.
Keep your arms straight and the bar resting against the back of your thighs.
Your shoulders shrug to lift the bar.
Keep your shoulders still. The bar rises only because your wrists flex.
Your grip is too wide and the bar tilts.
Grip the bar shoulder-width apart, with your palms facing back.
Alternatives to the Standing Barbell Wrist Curl Behind the Back
They work the forearms with other equipment, including options for training at home.
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More forearms exercises
Reverse Barbell CurlForearms · Barbell
Palms Down Barbell Wrist CurlForearms · Barbell and bench
Palms Up Barbell Wrist CurlForearms · Barbell and bench
Frequently asked questions
What muscles does the Standing Barbell Wrist Curl Behind the Back work?
The Standing Barbell Wrist Curl Behind the Back works mainly the forearms. It also works the biceps.