About this exercise
The standing behind-the-back wrist curl isolates the forearm flexors, building grip strength and forearm size by curling a barbell held behind your body.
Behind the Back Wrist Curls
Step by step instructions, muscle activation and variants for the Behind the Back Wrist Curls.
EasyInner forearm
How to Perform
- Stand upright holding a barbell behind your back with an overhand grip, arms extended and palms facing back
- Let the bar roll down toward your fingers to stretch your forearms
- Curl the bar up by flexing your wrists, keeping your arms still
- Squeeze your forearms at the top
- Slowly lower the bar back down
- Repeat
Muscle Activation
Primary
Inner forearm
Secondary
Outer forearm
Common Mistakes
Common mistakes content is coming soon.
About the Behind the Back Wrist Curls
The Behind the Back Wrist Curls is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.