How To Do Behind-the-Back Barbell Wrist Curl (Forearms)

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.

In This Exercise:

• Target Muscle Group: Wrist Flexors
• Type: Strength
• Mechanics: Isolation
• Equipment: Barbell
• Difficulty: Beginner

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