Description
An exercise that targets the forearms by curling a barbell backwards using the wrists while standing.
How to Do Barbell Standing Back Wrist Curl
- 1Setup
Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing your thighs) slightly wider than shoulder-width.
- 2Setup
Allow the barbell to hang naturally in front of your thighs, letting your wrists fully extend downwards while keeping your arms straight.
- 3
Keeping your forearms still and elbows locked, slowly curl the barbell upwards by flexing your wrists, bringing your knuckles towards your forearms.
- 4
Squeeze your wrist flexors at the top of the movement, exhaling as you curl the weight up.
- 5
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.
Variations
Barbell Standing Wrist Curl
Strengthen your forearms and grip with the Barbell Standing Wrist Curl. This isolation exercise targets the wrist flexors for improved hand and wrist
Barbell Standing Wrist Reverse Curl
Strengthen your forearms and improve grip with the Barbell Standing Wrist Reverse Curl.
EZ Barbell Standing Back Wrist Curl
Strengthen your forearms with the EZ Barbell Standing Back Wrist Curl. This isolation exercise targets your wrist extensors for improved grip and forearm
Barbell Wrist Curl
Strengthen your forearms with the barbell wrist curl, an isolation exercise targeting the wrist flexors on the underside of your forearms.
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