Exercise guide
Barbell Standing Wrist Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
The Barbell Standing Wrist Curl specifically targets the forearm flexors to increase grip strength and forearm hypertrophy. By performing the movement behind the back, you achieve a greater range of motion and better isolation of the flexor muscles without interference from the legs.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet shoulder-width apart for a stable base.
- Position a barbell behind your body, holding it with a shoulder-width grip and your palms facing away from your glutes.
- Allow the bar to hang at arm's length, keeping your elbows fully extended and shoulders retracted.
How to do it
- Exhale and curl the barbell upward by flexing your wrists, bringing the bar as high as your range of motion allows.
- Squeeze your forearms hard at the top of the movement for a one-second count.
- Inhale and slowly lower the barbell back to the starting position using a controlled 2-second tempo.
- At the bottom of the movement, allow the bar to roll slightly down into your fingertips to maximize the stretch on the flexors.
Form checklist
- Keep your arms completely straight; do not bend the elbows to lift the weight.
- Avoid shrugging your shoulders or using momentum from your hips.
- Maintain a neutral spine and look straight ahead throughout the set.
- Ensure the movement is strictly coming from the wrist joint.
Pro tips
- Focus on the mind-muscle connection by imagining you are trying to touch your palms to the underside of your forearms.
- Use a thumbless grip (suicide grip) if it helps you achieve a deeper stretch and better contraction in the flexors.
Make it harder
- Add 'Fat Gripz' or wrap a towel around the bar to increase the diameter, significantly increasing the demand on your grip.
- Incorporate a 3-second isometric hold at the peak of the contraction on every rep.
Frequently asked
- What muscles does the barbell standing wrist curl work?
- The barbell standing wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.
- What equipment do you need for the barbell standing wrist curl?
- The barbell standing wrist curl uses barbell.
- Is the barbell standing wrist curl good for beginners?
- The barbell standing wrist curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.