← Back to library
Last updated February 2, 2026
Media unavailable
bicepsforearmstriceps
Back Wrist Curl - Standing (Barbell)
Hold a barbell behind your glutes. Curl your wrists upward towards the ceiling. This targets the forearm flexors in a unique position.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
forearm flexors
Secondary
forearm extensors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart.
- Hold a barbell with an overhand grip, hands shoulder-width apart, and let it hang in front of you at arm's length.
- Step 2Position Your Arms
- Extend your arms fully in front of you, keeping your elbows close to your body.
- Your wrists should be straight and aligned with your forearms.
- Step 3Engage Your Core
- Engage your core muscles to maintain stability throughout the exercise.
- Keep your shoulders relaxed and away from your ears.
- Step 4Curl the Bar
- Flex your wrists to curl the barbell upwards, keeping your forearms stationary.
- Focus on using your wrist extensors to lift the weight.
- Step 5Control the Movement
- Slowly lower the barbell back to the starting position, fully extending your wrists.
- Maintain control throughout the movement to avoid swinging.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form with each curl.
- Avoid using momentum; focus on the muscle contraction.
- Step 7Finish the Exercise
- After completing your reps, carefully lower the barbell to your thighs.
- Stand upright and place the barbell down safely.