Barbell Behind the Back Wrist Curl — how to, muscles worked, alternatives

How to do the Barbell Behind the Back Wrist Curl

Stand tall holding a barbell behind your thighs, palms facing back.
Let your arms hang straight and the bar roll into your fingers.
Curl the barbell up by bending only your wrists – keep your arms straight.
Slowly lower the bar back down to the starting position – repeat the movement.

Full technique — 6 steps

Stand tall with feet about hip width apart, holding a barbell behind your thighs with palms facing back.
Take a grip about hip width and let your arms hang straight down.
Let the bar roll down into your fingers as your wrists extend at the bottom.
Curl the bar upward by closing your hands and flexing only through the wrists.
Raise the bar as high as your wrist flexion allows without bending your elbows.
Lower the bar back down until the wrists return to a stretched extended position.

Common mistakes

Bending the elbows to lift the bar
Using partial wrist range
Holding the bar deep in palms
Shrugging shoulders toward ears
Leaning forward to raise the bar

Form cues

Let bar roll to fingers
Move only the wrists
Use full wrist flexion
Keep arms straight
Stand tall throughout

Compared with similar variants

	Barbell Behind the Back Wrist Curl	Hammer Curl	Alternating Dumbbell Curl	Barbell Curl
Level	Beginner	Beginner	Beginner	Beginner
Technique to learn	easy	easy	easy	easy
How tiring	low	low	low	low
Wrist	moderate	low	low	low
Equipment	Barbell	Dumbbells	Dumbbells	Barbell

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Resistance Band Wrist Curl Beginner
This exercise Barbell Behind the Back Wrist Curl Beginner

Too hard for now? Start with the Resistance Band Wrist Curl.

Quick answers

What muscles does the Barbell Behind the Back Wrist Curl work?

Primary: Forearms 10/10. Also works: Traps 3/10.

Which joints does the Barbell Behind the Back Wrist Curl load?

Wrist: moderate. Wrist — lighter options: Hammer Curl, Alternating Dumbbell Curl, Barbell Curl.

When should I do the Barbell Behind the Back Wrist Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

How many sets and reps of the Barbell Behind the Back Wrist Curl?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Barbell Behind the Back Wrist Curl?

Cable machine: Cable Wrist Curl, Single Arm Cable Wrist Curl. Dumbbells: Dumbbell Reverse Wrist Curl, Neutral Grip Dumbbell Wrist Curl. No equipment: EZ Bar Wrist Curl. Kettlebell: Kettlebell Reverse Wrist Curl, Kettlebell Wrist Curl.