Strength Training · Bodybuilding
Behind-the-Back Barbell Wrist Curl
The behind-the-back barbell wrist curl trains your forearms by bending your wrists while holding a bar behind your thighs. The short movement focuses on the muscles that flex your wrists.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand with your feet hip-width apart.
- Hold the bar behind your thighs with your palms facing backward, using a shoulder-width grip.
- Position your arms nearly straight with the bar just below your buttocks.
- Curl the bar upward by bending your wrists toward your forearms.
- Lower the bar slowly until your wrists are comfortably extended.
Form cues
- Keep your shoulders relaxed.
- Wrap your thumbs around the bar.
- Breathe steadily through each rep.
Common mistakes
- Lifting with your armsKeep your elbows and upper arms still so only your wrists move the bar.
- Forcing a bigger rangeUse your natural wrist range rather than swinging the bar away from your body.
- Letting the bar roll too farKeep the bar securely in your palms rather than letting it hang from your fingertips.
Safety
Too much weight or forced wrist extension can strain your wrists and forearms. A fatigued grip can let the bar fall against your legs or feet.
- Start with a light bar before adding weight.
- Use supports or a partner to pass you the bar and receive it after the set.
- End the set before your grip starts slipping.
If holding the bar behind you causes shoulder or wrist pain, choose a supported wrist curl or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Equipment
- Short Straight Bar
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps
- Rest
- 1 min
Choose a weight that leaves you able to complete two or three more controlled reps.