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Standing Barbell Back Wrist Curl

A standing wrist curl with the bar held behind the body, palms facing back, hitting the wrist flexors and grip through a range that spares the wrists' front side.

ArmsBarbellWrist flexion
GoLightWeight mediabarbell-standing-back-wrist-curl

Demonstration coming soon

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Primary

Forearm flexors

Secondary

Grip musclesBrachioradialis

Equipment

Barbell

Pattern

Wrist flexion

Setup

  1. 01Stand tall and hold a barbell behind your glutes with palms facing backward.
  2. 02Set the hands about shoulder width apart.
  3. 03Keep the arms straight and shoulders pulled back.
  4. 04Brace the trunk so only the wrists move.

Execution

  1. 01Let the bar roll down toward the fingers for a stretch.
  2. 02Curl the wrists up and back, lifting the bar toward the forearms.
  3. 03Hold the top squeeze for a one count.
  4. 04Lower slowly back to the fingertip stretch.

Checkpoints

  • -Arms hang straight; elbows do not bend to help.
  • -The bar rolls to the fingers at the bottom of each rep.
  • -The torso stays upright without leaning forward.
  • -Both wrists curl evenly so the bar stays level.

Common mistakes

  • -Shrugging the shoulders to bump the bar upward.
  • -Skipping the finger roll and using a tiny range.
  • -Leaning forward, which turns it into a partial row.
  • -Loading beyond what a full range allows.

Programming notes

  • -Use 2 to 3 sets of 15 to 20 reps at the end of a session.
  • -It doubles as light grip work; add a timed hold on the last rep.
  • -Rotate it with over-bench wrist curls to keep forearm work fresh.

Related exercises

Barbell Palms Up Wrist Curl Over a Bench

Barbell / Arms

Smith Standing Back Wrist Curl

Machine / Arms

Standing Cable Back Wrist Curl

Cable / Arms

Wrist Curl

Barbell / Arms

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