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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Behind-the-Back Wrist Curl
ForearmsBeginner

Behind-the-Back Wrist Curl

A standing wrist curl with a barbell held behind the body, palms facing back. Allows heavier loading of the forearm flexors and grip.

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Primary muscles

  • Forearm Flexors
Sets
3
Reps
12–20
Rest
45–60s

How to perform

Behind-the-Back Wrist Curl movement

Main muscles working (thicker lines)

Starting position

Stand tall holding a barbell behind your thighs with a shoulder-width grip, palms facing back.

  1. 1

    Let the bar roll down toward the fingertips while keeping hold of it.

  2. 2

    Curl the fingers and then the wrists to lift the bar as high as possible.

  3. 3

    Squeeze at the top.

  4. 4

    Lower slowly back to the fingers.

Breathing: Exhale as you curl, inhale as you lower.

Coaching tips

  • Arms stay straight

  • Roll to the fingers, curl to the wrist

  • Stand tall

Common mistakes

  • Bending the elbows

  • Shrugging the shoulders

  • Letting the bar drop out of the fingers

Safety notes

  • Unrack the bar from a rack at hip height rather than lifting it from the floor behind you.

Details

Body parts
Forearms · Arms
Equipment
Barbell
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Wrist CurlBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.