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Barbell Standing Back Wrist Curl

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The Barbell Standing Back Wrist Curl is a strength-building exercise that specifically targets the forearm muscles, enhancing grip strength and improving wrist flexibility. This workout is ideal for athletes, gym enthusiasts, and individuals who engage in activities requiring a strong grip, such as climbing or martial arts. Performing this exercise can help improve performance in various sports and daily activities, reduce the risk of wrist injuries, and contribute to overall forearm aesthetic.


Step-by-step guide:

  1. Keep your feet hip-width apart, your back straight, and your elbows close to your body.
  2. Slowly curl your wrists upward, lifting the barbell by flexing your wrists while keeping the rest of your arm stationary.
  3. Hold the position at the top of the movement for a second, making sure to squeeze your forearm muscles.
  4. Slowly lower the barbell back to the starting position, ensuring you maintain control of the movement throughout. Repeat this for the desired number of repetitions.

Exercise Tips:

  • Controlled Movement: Curl the barbell upward by bending your wrists while keeping your forearms stationary. Pause at the top of the movement, then slowly lower the barbell back to the starting position. Avoid the common mistake of using your arms or shoulders to lift the weight. The movement should be focused in your wrists.
  • Appropriate Weight: Use a weight that allows you to perform the exercise with proper form. Trying to lift too much weight can lead to improper technique and potential injury. Start with a lighter weight and gradually increase as your strength improves.
  • Keep Your Wrists Straight: Avoid bending your wrists sideways during the movement. This can strain


Can beginners do the Barbell Standing Back Wrist Curl?

Yes, beginners can perform the Barbell Standing Back Wrist Curl exercise, but they should start with a lighter weight to ensure they are using proper form and not straining their wrists. It's always important to learn the correct technique before increasing the weight. This exercise primarily targets the muscles in the forearms and wrists, so it's a good addition to a comprehensive strength training program. As always, it's recommended that beginners seek advice from a fitness professional to ensure they're performing exercises correctly and safely.

What are common variations of the Barbell Standing Back Wrist Curl?

  • Seated Barbell Wrist Curl: This variation is performed while seated, which can provide more stability and allow you to focus solely on the forearm movement.
  • Behind-the-Back Barbell Wrist Curl: In this variation, you hold the barbell behind your back, which can target the muscles in a slightly different way.
  • Single-Arm Barbell Wrist Curl: This is done by using a lighter barbell and curling with one hand at a time, which can help to address any strength imbalances between arms.
  • Barbell Standing Front Wrist Curl: This variation involves curling the barbell up towards your body, rather than away from it, which targets the muscles from a different angle.

What are good complementing exercises for the Barbell Standing Back Wrist Curl?

  • Hammer Curls: Hammer curls not only work the biceps, but also engage the brachialis and brachioradialis, a muscle of the forearm, complementing the Barbell Standing Back Wrist Curl by providing a varied range of motion and promoting overall arm strength and balance.
  • Farmer's Walk: This exercise complements the Barbell Standing Back Wrist Curl by challenging the forearms to maintain a strong grip over a longer period of time, which enhances grip endurance and overall forearm strength.

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