How to Do the Behind-the-Back Barbell Wrist Curl
The behind-the-back barbell wrist curl has you hold a bar behind you and curl it with your fingers and wrists. It trains the forearm flexors and grip. It suits intermediate lifters who have a barbell and want forearm size and grip strength.
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Muscles worked
Primary
- Forearms
Secondary
- None to speak of
How to do the Behind-the-Back Barbell Wrist Curl
- 1
Stand holding a barbell behind your thighs with an underhand grip.
- 2
Keep your arms straight and your elbows locked.
- 3
Let the bar roll down to your fingertips.
- 4
Curl your fingers closed, then curl your wrists up.
- 5
Squeeze at the top for a second.
- 6
Lower slowly back to your fingertips.
Form cues to remember
- Keep your arms still
- Roll the bar to your fingertips
- Squeeze at the top
- Move slowly
Common mistakes
Using the biceps to curl
Keep your elbows straight and only move your wrists.
Using too much weight
Choose a weight you can control for 12–20 reps.
Short range
Let the bar roll to your fingertips and curl fully.
Rushing
Slow down both the curl and the lowering.
Sets and reps
| Muscle growth | 3 sets of 12–20 reps, 60 seconds rest |
|---|---|
| Endurance | 2–3 sets of 20–30 reps with light weight |
| Strength | 3 sets of 8–12 slow reps |
Wrist tendons can get irritated if you load too fast. Use a light weight and stop if you feel sharp wrist pain.
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Behind-the-Back Barbell Wrist Curl FAQ
What muscles does the behind-the-back wrist curl work?
It targets the forearm flexors that close the hand and bend the wrist.
Behind-the-back vs. seated wrist curl?
Standing with the bar behind you lets you work without a bench and can feel easier on the shoulders. The seated version is simpler to control.
How often should I train forearms with behind-the-back barbell wrist curls?
Two or three times a week works for most people. Forearms get lots of work from pulling and gripping already.
