Exercise guide
Barbell Standing Back Wrist Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
The Barbell Standing Back Wrist Curl specifically targets the wrist flexors from a unique angle, promoting forearm hypertrophy and improved grip strength by providing a deep stretch at the bottom of the movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart, holding a barbell behind your body.
- Use a shoulder-width, overhand grip with your palms facing away from your glutes.
- Allow the bar to hang at arm's length, resting lightly against the back of your thighs.
How to do it
- Exhale as you curl the barbell upward by flexing your wrists as high as possible toward your forearms.
- Squeeze your forearm muscles at the top of the movement for a one-second pause.
- Inhale as you slowly lower the bar, allowing it to roll down into your fingertips for a maximum stretch.
Form checklist
- Keep your arms fully extended and stationary; only the wrists should move.
- Maintain an upright posture and avoid shrugging your shoulders to lift the weight.
- Ensure the movement is controlled and avoid using momentum or swinging the bar.
Pro tips
- Let the bar roll to the very ends of your fingers at the bottom of each rep to maximize the range of motion and stretch the flexors.
- Focus on the mind-muscle connection by imagining you are trying to touch your palms to your inner forearms.
Make it harder
- Incorporate a 3-second eccentric (lowering) phase to increase time under tension for the forearm muscles.
- Use a thicker barbell or add fat grips to significantly increase the demand on your grip and finger strength.
Frequently asked
- What muscles does the barbell standing back wrist curl work?
- The barbell standing back wrist curl primarily targets the forearms.
- What equipment do you need for the barbell standing back wrist curl?
- The barbell standing back wrist curl uses barbell.
- Is the barbell standing back wrist curl good for beginners?
- The barbell standing back wrist curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.