Behind-the-Back Barbell Wrist Curl

Body region

• Arms

Muscles

Main

• Flexor Carpi Radialis
• Palmaris Longus
• Flexor Carpi Ulnaris

Helps

• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Holds

• Trapezius
• Rhomboids
• Flexor Pollicis Longus

Equipment

• Barbell

Technique

1. Stand with a barbell behind your thighs, holding it with a shoulder-width grip, palms facing back.
2. Let your arms hang straight.
3. Let the bar roll down toward your fingertips.
4. Curl it back into your palms and flex your wrists up as far as you can.
5. Lower slowly and repeat.

Cues

• Keep the arms straight; only the wrists and fingers move.
• Stand tall with the shoulders back.

Common mistakes

• Bending the elbows to help the bar up.
• Letting the bar slip out of the fingers.

Variations

• Smith Machine Behind-the-Back Wrist Curl

Alternatives

• Barbell Wrist Curl
• Dumbbell Wrist Curl Over Bench