EZ Barbell Standing Back Wrist Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

EZ Barbell Standing Back Wrist Curl

Step by step instructions, muscle activation and variants for the EZ Barbell Standing Back Wrist Curl.

EasyInner forearm

About this exercise

The EZ barbell standing back wrist curl targets the forearm flexors by curling the wrists upward while holding the EZ bar behind the back. This behind-the-back position places the forearm flexors in a unique lengthened position, increasing the range of motion and providing a deep stretch at the bottom of each rep.

How to Perform

  • Stand upright and hold an EZ barbell behind your back with an underhand (palms-back) grip, hands shoulder-width apart
  • Let the bar rest against the back of your thighs with your wrists relaxed and dropped downward
  • Curl your wrists upward as far as possible, squeezing the forearm flexors at the top
  • Lower the bar back slowly under control, allowing a full stretch at the bottom
  • Keep your upper arms stationary and close to your sides throughout the movement
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Inner forearm

Common Mistakes

Common mistakes content is coming soon.

About the EZ Barbell Standing Back Wrist Curl

The EZ Barbell Standing Back Wrist Curl 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.

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