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All exercises

Barbell standing back wrist curl

Beginner

Barbell standing back wrist curl is a isolation barbell exercise for the forearms, also working the biceps and front delts.

What it works

Primary muscle

Forearms

Also works

BicepsFront delts

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
  2. 2Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
  3. 3Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
  4. 4Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell seated palms up wrist curlDumbbell
  • Dumbbell over bench one arm wrist curlDumbbell
  • Barbell wrist curlBarbell
  • Barbell palms up wrist curl over a benchBarbell
  • Barbell reverse wrist curlBarbell

Harder variations

  • Wrist rollererWeight plate
Logged today · 90 seconds restBarbell standing back wrist curl

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