Behind-the-Back Barbell Wrist Curl

ForearmsBarbell

An isolation exercise targeting the forearm flexors. Performing this behind the back stabilizes your wrists and takes stress off the elbow joints.

How to do it

1Stand tall and hold a barbell behind your back with an overhand, shoulder-width grip, palms facing back.

2Open your fingers and let the bar roll down toward your fingertips.

3Curl your fingers back up and flex your wrists to lift the bar as high as possible.

4Hold the top position for a second, feeling the peak contraction in your forearms.

5Slowly lower the bar back to the start, controlling the stretch.

Common mistakes

Bending your elbows and engaging the biceps, taking tension off the forearms.

Cheating with torso momentum, reducing exercise effectiveness and creating unwanted momentum.

Rushing the movement and losing control at the bottom position.

Breathing

Inhale as you open your hands and lower the bar; exhale as you curl your wrists up.

Make it harder or easier

To make it easier, drop the weight; to make it harder, hold the peak contraction at the top for 2–3 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.