Barbell Standing Back Wrist Curl

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.