10 Best Barbell Standing Back Wrist Curl Alternatives for Limited Equipment

Ranked Barbell Standing Back Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Standing Back Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Palms-down Wrist Curl Over A Bench

   92% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   The same equipment, done seated instead.

   How to perform this exercise

   1. Start out by placing a barbell on one side of a flat bench.
   2. Kneel down on both of your knees so that your body is facing the flat bench.
   3. Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
   4. Start out by curling your wrist upwards and exhaling.
   5. Slowly lower your wrists back down to the starting position while inhaling.
   6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Barbell Standing Back Wrist Curl
   • Equipment: free weights, the same as the Barbell Standing Back Wrist Curl
   • Body position: seated, not standing
2. Play demonstration

   2. Finger Curls

   90% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   Pick this when you want to work the forearms with more balance to manage.

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
   2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
   3. Slowly curl your fingers towards your palms, squeezing the barbell tightly.
   4. Hold the contraction for a moment, then slowly release your fingers back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Barbell Standing Back Wrist Curl
   • Equipment: free weights, the same as the Barbell Standing Back Wrist Curl
   • Body position: standing, the same as the Barbell Standing Back Wrist Curl
   • Balance: harder to stay steady on than the Barbell Standing Back Wrist Curl
3. Play demonstration

   3. Barbell Wrist Curl

   88% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
   2. Allow the barbell to roll down to your fingertips, keeping your wrists straight.
   3. Slowly curl the barbell up towards your forearms by flexing your wrists.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Barbell Standing Back Wrist Curl
   • Equipment: free weights, the same as the Barbell Standing Back Wrist Curl
   • Body position: seated, not standing
4. 

   4. Palms-up Barbell Wrist Curl Over A Bench

   88% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start out by placing a barbell on one side of a flat bench.
   2. Kneel down on both of your knees so that your body is facing the flat bench.
   3. Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
   4. Start out by curling your wrist upwards and exhaling.
   5. Slowly lower your wrists back down to the starting position while inhaling.
   6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Barbell Standing Back Wrist Curl
   • Equipment: free weights, the same as the Barbell Standing Back Wrist Curl
   • Body position: seated, not standing
5. Play demonstration

   5. Cable Standing Back Wrist Curl

   86% match

   • Forearms
   • Cable
   • Beginner
   • Isolation

   A good swap when you have a cable machine to work with, and it still works the forearms.

   How to perform this exercise

   1. Stand facing a cable machine with your feet shoulder-width apart.
   2. Hold the cable handle with an overhand grip, palms facing down.
   3. Keep your arms straight and your elbows close to your sides.
   4. Slowly curl your wrists upward, bringing the cable handle towards your body.
   5. Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Barbell Standing Back Wrist Curl
   • Equipment: a cable, not free weights
   • Body position: standing, the same as the Barbell Standing Back Wrist Curl
6. 

   6. Palms-down Dumbbell Wrist Curl Over A Bench

   83% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the forearms.

   How to perform this exercise

   1. Start out by placing two dumbbells on one side of a flat bench.
   2. Kneel down on both of your knees so that your body is facing the flat bench.
   3. Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
   4. Start out by curling your wrist upwards and exhaling.
   5. Slowly lower your wrists back down to the starting position while inhaling.
   6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Barbell Standing Back Wrist Curl
   • Equipment: free weights, the same as the Barbell Standing Back Wrist Curl
   • Body position: seated, not standing
7. Play demonstration

   7. Barbell Reverse Wrist Curl

   82% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down.
   2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
   3. Slowly curl your wrists upward, bringing the barbell towards your body.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Barbell Standing Back Wrist Curl
   • Equipment: free weights, the same as the Barbell Standing Back Wrist Curl
   • Body position: seated, not standing
8. Play demonstration

   8. Smith Standing Back Wrist Curl

   80% match

   • Forearms
   • Smith-machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand facing the smith machine with your feet shoulder-width apart.
   2. Grasp the barbell with an overhand grip, hands shoulder-width apart.
   3. Keep your back straight and your elbows close to your body.
   4. Slowly curl your wrists upwards, bringing the barbell towards your body.
   5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Standing Back Wrist Curl
   • Primary muscle: forearms, the same as the Barbell Standing Back Wrist Curl
   • Equipment: a machine, not free weights
   • Body position: standing, the same as the Barbell Standing Back Wrist Curl
9. 

   9. Standing Palms-up Barbell Behind The Back Wrist Curl

   80% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
   2. You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
   3. While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
   4. Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
   5. Repeat for the recommended amount of repetitions.
   6. When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Barbell Standing Back Wrist Curl
   • Equipment: free weights, the same as the Barbell Standing Back Wrist Curl
   • Body position: standing, the same as the Barbell Standing Back Wrist Curl
10. 

    10. Palms-up Dumbbell Wrist Curl Over A Bench

    79% match

    • Forearms
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Start out by placing two dumbbells on one side of a flat bench.
    2. Kneel down on both of your knees so that your body is facing the flat bench.
    3. Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
    4. Start out by curling your wrist upwards and exhaling.
    5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
    6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: curl, the same as the Barbell Standing Back Wrist Curl
    • Primary muscle: forearms, the same as the Barbell Standing Back Wrist Curl
    • Equipment: free weights, the same as the Barbell Standing Back Wrist Curl
    • Body position: seated, not standing