Behind the Back Barbell Wrist Curl
Also known as: behind-the-back barbell wrist curl, behind the back barbell wrist curls, barbell wrist curl behind the back, standing barbell wrist curl behind back, wrist curls behind back barbell, Behind Back Barbell Wrist Curl
In SetGrip: Barbell Wrist Curl (Behind Back)
Holding the bar behind your thighs turns gravity into the setup: the bar hangs from your fingers, opens them at the bottom of every rep, and needs no bench or pad. That finger-catch doubles as crushing-grip work you will not get from thigh-supported curls. Skip straps entirely; letting the bar slide toward the fingertips is half the value.
How to do the Behind the Back Barbell Wrist Curl
- Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
- Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
- Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
- Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Use higher reps, 15 to 25, and lower the weight through a full three-second descent.
Muscles worked
Common mistakes
- Using the whole arm — the forearms should rest on a bench or your thighs with only the hands moving; if the elbows lift, you are cheating.
- Gripping hard on the descent — let the bar roll down to the fingertips at the bottom of a wrist curl for the full range before curling back up.
- Reverse curls too heavy — the wrist extensors are small, so use about half of what you use for regular wrist curls.
- Fast, short reps — go slowly through the full range and feel the stretch at the bottom, since jerky reps with a heavy weight are how wrists get irritated.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Wrist curls go last in a session after all the pulling and gripping work is done. Superset regular and reverse wrist curls back to back with the same bar.
Variations and alternatives
Similar exercises
Easier and harder
Frequently asked questions
What muscles does the Behind the Back Barbell Wrist Curl work?
The Behind the Back Barbell Wrist Curl primarily works the forearms. It also involves the biceps and delts, which assist the movement and stabilise the joints.
Is the Behind the Back Barbell Wrist Curl good for beginners?
Yes. The Behind the Back Barbell Wrist Curl is rated beginner: it uses a barbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Behind the Back Barbell Wrist Curl?
If you cannot do the Behind the Back Barbell Wrist Curl, try the Dumbbell Wrist Curl, the Single Arm Bench Dumbbell Wrist Curl or the Incline Bench Barbell Wrist Curl. Each of them trains the forearms through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Behind the Back Barbell Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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