Reviewed June 2026
Behind-the-Back Barbell Wrist Curl
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Primary
Forearms
Secondary
Finger flexors, Grip muscles
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
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MySetPlan shows you when to use Behind-the-Back Barbell Wrist Curl, how many sets and reps to do, what to pair it with, and how to progress next week.
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Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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
See where Behind-the-Back Barbell Wrist Curl fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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 takes work away from your Forearms (flexors) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
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 means your Forearms (flexors) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Bending the elbows during the movement.
Letting your elbows drift wide during the Behind-the-Back Barbell Wrist Curl shifts load onto your shoulder joint instead of your Forearms (flexors). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Behind-the-Back Barbell Wrist Curl — who it's best for
Intermediate to advanced lifters looking for forearm and grip development.
How to Program the Behind-the-Back Barbell Wrist Curl
Strength6-8 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth12-15 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance20-25 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps for forearm development. Rest 60-90 seconds.
Where Behind-the-Back Barbell Wrist Curl fits in your workout
MySetPlan places Behind-the-Back Barbell Wrist Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
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, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat 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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Behind-the-Back Barbell Wrist Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use appropriate weight to maintain control of the barbell.
- Keep core engaged to protect lower back.
- Avoid hyperextending wrists at the bottom.