How to do the Barbell Standing Back Wrist Curl
Barbell Standing Back Wrist Curl is an intermediate single-joint isolation pulling exercise targeting the Forearms in the Lower Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Barbell Standing Back Wrist Curl demonstration · © GymiaFit
Barbell Standing Back Wrist Curl at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Standing Back Wrist Curl step by step
- 1Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
- 2Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
- 3Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
- 4Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Standing Back Wrist Curl — questions
What muscles does the Barbell Standing Back Wrist Curl work?
The Barbell Standing Back Wrist Curl primarily targets the Forearms. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Barbell Standing Back Wrist Curl?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Standing Back Wrist Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Standing Back Wrist Curl?
Barbell Palms Down Wrist Curl Over A Bench, Barbell Palms Up Wrist Curl Over A Bench, Barbell Reverse Wrist Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Standing Back Wrist Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.