10 Best Barbell Standing Back Wrist Curl Alternatives for Limited Equipment

The Barbell Standing Back Wrist Curl is done standing with a barbell. Ranked closest by our scoring: the Palms-down Wrist Curl Over A Bench, Finger Curls and the Barbell Wrist Curl.

Barbell Standing Back Wrist CurlWatch the Barbell Standing Back Wrist Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Standing Back Wrist Curl

The steps for the Barbell Standing Back Wrist Curl itself, so you can judge how close each substitute below really is.

Forearms, with biceps, shoulders · Barbell · Beginner · Isolation

  1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
  2. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
  3. Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
  4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Palms-down Wrist Curl Over A Bench

    1. Palms-down Wrist Curl Over A Bench

    92% match

    Forearms · Beginner · Isolation

    The same equipment, done seated instead.

    • Barbell
    How to perform it
    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. Finger CurlsPlay demonstration

    2. Finger Curls

    90% match

    Forearms · Beginner · Isolation

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

    • Barbell
    How to perform it
    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
  5. Cable Standing Back Wrist CurlPlay demonstration

    5. Cable Standing Back Wrist Curl

    86% match

    Forearms · Beginner · Isolation

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

    • Cable
    How to perform it
    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. Palms-down Dumbbell Wrist Curl Over A Bench

    6. Palms-down Dumbbell Wrist Curl Over A Bench

    83% match

    Forearms · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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

Barbell Standing Back Wrist Curl FAQ

What muscles does Barbell Standing Back Wrist Curl work?

The primary targets are the forearm extensors, extensor carpi radialis longus and brevis and extensor carpi ulnaris; secondary muscles include extensor digitorum and wrist stabilizers. Mechanically, the exercise produces wrist extension torque while the forearm remains fixed, so activation concentrates at the radiocarpal joint.

What is the best bodyweight alternative to Barbell Standing Back Wrist Curl?

A practical bodyweight option is isometric wrist extension against a flat surface: kneel, place the dorsum of your hands on the floor with fingers pointing away, and attempt to lift the wrists while keeping forearms down. Cue: press into the surface and hold 10–30 seconds to load the extensors safely and build endurance before adding external load.

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