Barbell standing back wrist curl

Category

Forearms

Difficulty

Beginner

Equipment

Barbell

Primary muscles

Extensor Carpi Radialis, Extensor Carpi Ulnaris

Secondary muscles

Flexor Digitorum Superficialis, Flexor Digitorum Profundus

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell behind your back with an overhand grip (palms facing backward), hands slightly wider than shoulder-width apart. Your arms should be fully extended, and the barbell should rest against your glutes.
2. Flex your wrists to curl the barbell upward, bringing the barbell toward your forearms.
3. Hold the contraction at the top for a moment, squeezing your forearm muscles.
4. Slowly lower the barbell back to the starting position by extending your wrists. Repeat for the desired number of repetitions.

Form tips

• Avoid using your arms or shoulders to lift the barbell; focus on your wrist movement.
• Breathe steadily, exhaling as you curl the barbell up and inhaling as you lower it back down.
• Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.