Barbell Standing Back Wrist Curl

Barbell Standing Back Wrist Curl

The barbell standing back wrist curl is a highly effective exercise that targets the forearm muscles, specifically the wrist extensors. This exercise helps to strengthen the wrists and improve grip strength, making it an excellent choice for athletes, weightlifters, and individuals looking to enhance their overall upper body strength. To perform the barbell standing back wrist curl, you'll need a barbell and an appropriate amount of weight plates. Start by standing upright with your feet shoulder-width apart and your knees slightly bent. Hold the barbell with an overhand grip, with your hands shoulder-width apart and your palms facing down. Your arms should be fully extended in front of your thighs. Next, keeping your upper arms stationary and your elbows locked, slowly curl the barbell upwards by flexing your wrists. Exhale during this upward movement. Continue curling until your wrists are fully flexed and you feel a contraction in your forearms. Hold this position for a brief pause, ensuring you maintain control of the weight. Then, slowly lower the barbell back to the starting position, inhaling as you do so. This completes one repetition. Aim for a controlled and smooth movement throughout the exercise, focusing on the muscles in your forearms. To make this exercise more challenging, you can increase the weight of the barbell or perform it with one arm at a time. It's important to note that proper form and technique are crucial to avoid injury. Start with a weight that allows you to perform the exercise with proper form and gradually increase the intensity as your strength improves. Including the barbell standing back wrist curl in your workout routine can help build strength, increase forearm muscle definition, and enhance grip strength. Remember to warm up before performing any exercise and always listen to your body. Happy training!


  • Start by grasping a barbell with an overhand grip, hands shoulder-width apart.
  • Stand up straight, feet shoulder-width apart, and let your arms hang down in front of your thighs.
  • Curl the barbell towards your body by flexing your wrists, keeping your upper arms stationary.
  • Continue curling until your forearms are fully contracted and the barbell is close to your chest.
  • Pause for a moment at the top of the movement, then slowly lower the barbell back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Increase the intensity by gradually adding more weight to the barbell over time.
  • Perform the exercise at a slow and controlled pace to maximize muscle engagement.
  • Ensure that your wrist is in a neutral position throughout the movement to avoid strain or injury.
  • Avoid using excessive momentum or swinging the barbell, as this reduces the effectiveness of the exercise.
  • Engage your core muscles and maintain good posture throughout the entire exercise.
  • Consider incorporating wrist strengthening exercises into your routine to support and improve performance.
  • Listen to your body and adjust the weight or number of repetitions as needed to prevent overexertion or injury.
  • Consistency is key, so aim to include the barbell standing back wrist curl in your regular workout routine.
  • Remember to warm up your wrist and forearm properly before starting the exercise to avoid potential discomfort or injury.


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