Behind-the-Back Wrist Curl

ForearmsBarbell

A standing isolation exercise for the wrist flexors that maintains constant tension on the forearms without needing a bench.

How to do it

1Stand tall holding a barbell behind your back with an overhand, shoulder-width grip.

2Lower the bar, letting it roll slightly down onto your fingers.

3Curl your fingers and flex your wrists to lift the bar as high as you can.

4Squeeze your forearms hard at peak contraction at the top.

5Lower the barbell back down under control.

Common mistakes

Shrugging your shoulders or swinging your hips to help move the weight.

Using too much weight, which stops you from getting a full wrist curl at the top.

Arching your lower back excessively, placing unwanted stress on your spine.

Breathing

Exhale as you flex your wrists and lift the bar; inhale as you lower it.

Make it harder or easier

To make it easier, use a lighter bar and keep it in your palms rather than rolling to your fingers. To make it harder, add a full second pause at peak contraction.

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.