General exercise guide
Behind-the-Back Barbell Wrist Curl
Save
Primary
Forearms
Secondary
Finger flexors, Grip muscles
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
See how Behind-the-Back Barbell Wrist Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Behind-the-back wrist curls place your forearms in a different position than seated versions, creating a unique stretch and contraction angle. Standing with the bar behind you allows gravity to pull the bar into your fingertips for a deep stretch. This variation also involves more finger flexor recruitment.
When to use it
Use as an alternative to seated wrist curls for variety and a different stretch angle.
Who it's for
Intermediate to advanced lifters looking for forearm and grip development.
Coaching Note
Stand holding a barbell behind your back with palms facing away. Let the bar roll down to your fingertips, then curl it back up by flexing your wrists and closing your fingers. Keep your body still—only your wrists and fingers should move.
Behind-the-Back Barbell Wrist Curl — targeted muscles
Also targets: Finger flexors, Grip muscles
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How do you perform the Behind-the-Back Barbell Wrist Curl?
- 1
Stand with feet shoulder-width apart, holding a barbell behind your back with palms facing away.
- 2
Let the barbell rest in your fingers with arms fully extended.
- 3
Allow the bar to roll down to your fingertips, stretching the forearm flexors.
- 4
Curl the barbell up by flexing your wrists and closing your fingers.
- 5
Squeeze at the top of the movement for maximum contraction.
- 6
Lower the weight slowly and repeat for the desired reps.
What are the best tips for the Behind-the-Back Barbell Wrist Curl?
This variation allows for a greater stretch than seated wrist curls.
Keep your body stationary; only your wrists and fingers should move.
Use a smith machine for added stability if needed.
Focus on the finger curl component for added grip development.
When to Use the Behind-the-Back Barbell Wrist Curl
Use behind-the-back wrist curls for variety when seated versions feel stale, or when you want to emphasize the finger curl component. They work well in a rotation with seated wrist curls across different training sessions.
Common Behind-the-Back Barbell Wrist Curl mistakes
Using body momentum to swing the weight up.
Bouncing or using momentum during the Behind-the-Back Barbell Wrist Curl makes the movement harder to control and can shift work away from your Forearms (flexors). Use a load you can move smoothly through the intended range.
Not allowing the bar to roll to the fingertips for full stretch.
Cutting the range of motion short on the Behind-the-Back Barbell Wrist Curl can reduce the training stimulus for your Forearms (flexors). Use the largest comfortable range you can control without changing the intended setup.
Bending the elbows during the movement.
Letting your elbows drift away from the intended path during the Behind-the-Back Barbell Wrist Curl can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Behind-the-Back Barbell Wrist Curl — who it's best for
Intermediate to advanced lifters looking for forearm and grip development.
Programming examples for Behind-the-Back Barbell Wrist Curl
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Strength6-8 reps
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle Growth12-15 reps
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
Endurance20-25 reps
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 12-15 reps for forearm development. Rest 60-90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
Where Behind-the-Back Barbell Wrist Curl fits in your workout
This is one example of how Behind-the-Back Barbell Wrist Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Main Movement4 × 8
- Secondary Movement3 × 10
- Behind-the-Back Barbell Wrist Curl3 × 12
- Accessory Movement3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Behind-the-Back Barbell Wrist Curl?
Barbell Wrist Curl
ForearmsBarbellBeginner
Dumbbell Wrist Curl
ForearmsDumbbellBeginner
Cable Wrist Curl
ForearmsCableBeginner
Other Variations
- Smith machine behind-the-back wrist curl
- Dumbbell behind-the-back wrist curl
- Single-arm behind-the-back curl
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Related Content
Safety Notes
- Use appropriate weight to maintain control of the barbell.
- Keep core engaged to protect lower back.
- Avoid hyperextending wrists at the bottom.