Behind-the-Back Wrist Curl
A standing wrist curl with a barbell held behind the body, palms facing back. Allows heavier loading of the forearm flexors and grip.
Primary muscles
- Forearm Flexors
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a barbell behind your thighs with a shoulder-width grip, palms facing back.
Let the bar roll down toward the fingertips while keeping hold of it.
Curl the fingers and then the wrists to lift the bar as high as possible.
Squeeze at the top.
Lower slowly back to the fingers.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Arms stay straight
Roll to the fingers, curl to the wrist
Stand tall
Common mistakes
Bending the elbows
Shrugging the shoulders
Letting the bar drop out of the fingers
Safety notes
Unrack the bar from a rack at hip height rather than lifting it from the floor behind you.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.