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
Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
2
Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
3
Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
4
Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Hold the bar behind your body with palms facing backward and curl your wrists upward by contracting the forearm extensors.
•Keep the movement small and controlled; this targets a small muscle group that doesn't need big range of motion.
•Stand upright and keep your upper arms and elbows stationary throughout the movement.
Common Mistakes
•Using too much weight and compensating by moving the entire arm instead of isolating the wrists.
•Performing the movement too quickly, which uses momentum and reduces the training effect on the wrist extensors.
•Bending the elbows or shrugging the shoulders to assist the movement.