Barbell Standing Back Wrist Curl

Strengthen your forearms and wrist flexors with the Barbell Standing Back Wrist Curl.

IntermediateForearms Barbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Barbell Standing Back Wrist Curl

Isolation

Barbell Standing Wrist Curl

Forearms · Barbell

Intermediate

Isolation

Barbell Standing Wrist Reverse Curl

Forearms · Barbell

Intermediate

Isolation

EZ Barbell Standing Back Wrist Curl

Forearms · EZ Barbell

Intermediate

Isolation

Barbell Wrist Curl

Forearms · Wrist Flexors · Barbell

Beginner

Description

An exercise that targets the forearms by curling a barbell backwards using the wrists while standing.

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How to do Barbell Standing Back Wrist Curl

01
Setup
Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing your thighs) slightly wider than shoulder-width.
02
Setup
Allow the barbell to hang naturally in front of your thighs, letting your wrists fully extend downwards while keeping your arms straight.
03
Keeping your forearms still and elbows locked, slowly curl the barbell upwards by flexing your wrists, bringing your knuckles towards your forearms.
04
Squeeze your wrist flexors at the top of the movement, exhaling as you curl the weight up.
05
Slowly and with control, lower the barbell back to the starting position, allowing your wrists to fully extend downwards as you inhale.

Tips

Isolate your forearms by keeping your elbows locked and only moving at the wrist joint throughout the entire exercise.
Maintain a slow and controlled tempo, especially during the eccentric (lowering) phase, to maximize muscle engagement and prevent injury.
Prioritize proper form and a full range of motion over lifting heavy weight to effectively target the wrist flexors.
Ensure a full range of motion, allowing your wrists to fully extend at the bottom and flex as high as possible at the top of the movement.

Common mistakes

Using arm or shoulder momentum: Avoid swinging the barbell up using your arms or shoulders; instead, keep your elbows tucked and focus solely on wrist flexion to isolate the forearms.
Incomplete range of motion: Do not shorten the movement by failing to fully extend or flex your wrists; ensure a full, controlled range of motion to maximize muscle activation.
Loose grip: A weak or loose grip can cause the barbell to slip or make the exercise less effective; maintain a firm, consistent grip on the barbell throughout the set.

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Questions

What muscles does Barbell Standing Back Wrist Curl work?

Barbell Standing Back Wrist Curl primarily targets Wrist Flexors.

Is Barbell Standing Back Wrist Curl good for beginners?

Barbell Standing Back Wrist Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Standing Back Wrist Curl?

You need Barbell to perform Barbell Standing Back Wrist Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Standing Back Wrist Curl?

Isolate your forearms by keeping your elbows locked and only moving at the wrist joint throughout the entire exercise. Maintain a slow and controlled tempo, especially during the eccentric (lowering) phase, to maximize muscle engagement and prevent injury. Prioritize proper form and a full range of motion over lifting heavy weight to effectively target the wrist flexors. Ensure a full range of motion, allowing your wrists to fully extend at the bottom and flex as high as possible at the top of the movement.

What are common mistakes when doing Barbell Standing Back Wrist Curl?

Using arm or shoulder momentum: Avoid swinging the barbell up using your arms or shoulders; instead, keep your elbows tucked and focus solely on wrist flexion to isolate the forearms. Incomplete range of motion: Do not shorten the movement by failing to fully extend or flex your wrists; ensure a full, controlled range of motion to maximize muscle activation. Loose grip: A weak or loose grip can cause the barbell to slip or make the exercise less effective; maintain a firm, consistent grip on the barbell throughout the set.