Videos
Instructions
- Stand upright holding a barbell behind your back with both hands using a shoulder-width underhand grip.
- Let the barbell rest near your glutes with arms extended and wrists relaxed downward.
- Flex your wrists to lift the barbell upward behind you while keeping your arms and shoulders still.
- Pause at the top of the movement, feeling the contraction in the forearms.
- Slowly lower the barbell by extending the wrists back to the starting position.
Technical Tips
- Keep your torso upright and avoid leaning forward or backward.
- Focus on wrist movement only—avoid using your elbows or shoulders.
- Use a controlled tempo to maximize forearm activation.
Breathing Tips
- Inhale as you lower the barbell.
- Exhale as you curl the barbell upward.
Medical restrictions
- Wrist tendinitis
- Shoulder impingement
- Carpal tunnel syndrome
- Recent wrist or forearm injuries
The Wrist Flexion with Barbell Behind the Back is a standing isolation exercise that targets the forearm flexors with an emphasis on grip and wrist strength. Unlike the traditional wrist curl, this variation places the barbell behind the body, which shifts the center of gravity and increases the stretch at the bottom of the movement. This deeper stretch enhances muscle activation in the forearms and can contribute to greater hypertrophy and functional strength. The exercise is simple to set up—requiring only a barbell—and is particularly effective for lifters looking to develop thicker, more defined forearms. It is commonly included in strength and bodybuilding routines to support pulling performance, wrist endurance, and overall forearm development. Due to its upright posture, it also improves posture awareness and shoulder retraction. Executed with strict form, this variation is suitable for all training levels and delivers a direct forearm stimulus without overloading the joints.
How do I do wrist curls with a barbell behind my back?
Stand upright holding a barbell behind your back with an underhand grip, then flex your wrists to lift the bar while keeping your arms and shoulders still. Lower it slowly back down to complete the rep.
What are the benefits of behind-the-back wrist curls?
Behind-the-back wrist curls enhance forearm flexor activation due to the increased range of motion and deeper stretch, improving grip strength and muscular development.
Are behind-the-back wrist curls safe?
Yes, when performed with controlled weight and proper form, they are safe. Avoid excessive loads to reduce wrist and shoulder strain.
Should I use a barbell or dumbbells for this exercise?
A barbell is ideal for even resistance distribution behind the back. Dumbbells can be used as an alternative for unilateral focus or variation.