Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Exercise Guides » Arms

Master the Behind-the-Back Barbell Wrist Curl for Stronger Forearms

How to do the behind-the-back barbell wrist curl

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:20 AM EDT

Ask Question?

The behind-the-back barbell wrist curl is an exercise which works the forearms and builds grip strength effectively. Now, many people choose to avoid direct forearm work but if you want maximum development, then wrist curls are a very good option.

But there are several different ways to do this exercise, so make sure to include variety in your training for optimal function of the wrist flexors. The best strategy is to start light and perform high reps and progressively work up to heavier weight. This allows you to train with proper form and create a mind/muscle connection.

So, try this exercise the next time you hit forearms and you’ll feel the difference from direct forearm training.

Behind-the-Back Barbell Wrist Curl Details
Basic Information
Body Part
Forearm
Primary Muscles
Flexor carpi radialis, Flexor carpi ulnaris, Flexor digitorum profundus, Flexor digitorum superficialis, Palmaris longus
Secondary Muscles
Brachioradialis, Pronator Teres
Equipment
Barbell, Weight Plates, Bench Or Sturdy Surface.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power4-6
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Dumbbell Reverse Curl: Target Biceps and Forearms Effectively
  • Strengthen Your Grip: Master Finger Curls for Flexor Muscles
  • Barbell Wrist Curl: Strengthen Your Forearm Flexors Effectively
  • Seated Dumbbell Wrist Curl: Strengthen Your Forearm Muscles

Exercise Instructions

  1. Set up a barbell on a rack about knee level and stand facing away from it.
  2. Then, bend down and grab the barbell with a shoulder-width grip and stand up straight.
  3. Now, control the barbell and let it roll down your fingertips.
  4. Then, curl the barbell back up while flexing your forearms.
  5. Repeat for the desired number of reps.

Variations & Tips:

  • You can also utilize a Smith machine or dumbbells to perform the behind-the-back wrist curl.
  • Use a lightweight and perform high reps before progressing to heavy resistance loads.
  • Control the barbell and feel your forearms contract during the exercise.
  • The behind-the-back barbell wrist curl works the wrist flexors and improves grip strength.

Watch: How to do the behind-the-back barbell wrist curl

Interested in measuring your progress? Check out our strength standards for Wrist Curl.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Arms Exercise Guides
Previous Post

Master the Hanging Straight Leg Raise for Core Strength

Next Post

Dumbbell Leg Curl: Target Your Hamstrings for Maximum Gains

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

Related

Lee Priest
Bodybuilding

Lee Priest Reveals His Top Barbell Exercises for a Massive Back

Jay Cutler
Bodybuilding

Jay Cutler Explains Why Biceps Isolation Movements Are Necessary for Growing Bigger Arms

Powerlifter Dies After Squat Incident
Powerlifting

Graphic: 17-Year-Old Powerlifter Yashtika Acharya Dies After 595-Pound Barbell Crashes Down, Crushing Her Neck During Practice in Horrific Accident

How to do Barbell Reverse Grip Skullcrusher
Arms

Barbell Reverse Grip Skullcrusher: The Key to Building Stronger Triceps

How to do Band V-Up
Core

Band V-Up: The Ultimate Core Exercise for a Defined Midsection

How to do Band Standing Twisting Crunch
Arms

Get Strong Abs with Band Standing Twisting Crunch Workout

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Bodybuilder Dennis Wolf Still Ripped at 46, Discusses His Health in Retirement

Stiff Hips? Do This One Daily Exercise to Unstick & Strengthen

Keone Pearson Looks Huge in Latest Physique Update 14 Weeks Before Title Defense at 2025 Mr. Olympia

Mr. Beast Challenges Brian Shaw To a Tug-of-War Against a Lion

Lee Priest Reveals His Top Barbell Exercises for a Massive Back

Jay Cutler Explains His Current Training Split at 51 Years Old

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.