Target Muscle

    Forearms

    Equipment

    Barbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsBarbell

    Barbell Standing Back Wrist Curl

    The barbell standing back wrist curl is an isolation exercise targeting the forearms, specifically the wrist extensors. It involves curling the barbell upwards using only the wrists while standing.

    Also Works

    BicepsShoulders

    How to Perform

    1. 1

      Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.

    2. 2

      Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.

    3. 3

      Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.

    4. 4

      Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Forearms Exercises

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