Barbell Standing Back Wrist Curl
Barbell Standing Back Wrist Curl Video Guide
The Barbell Standing Back Wrist Curl is a forearm isolation exercise that targets the wrist extensors — the muscles on the top of the forearm responsible for grip strength, wrist control, and balanced forearm development. By holding the bar with an overhand grip behind the body in a standing position, you place the wrists in a stretched position that increases tension on the extensor muscles more effectively than seated wrist curls or traditional wrist curl exercises.
This variation supports stronger grip performance, reduces the risk of wrist injuries, and improves upper-body strength for pulling movements. The pronated grip, straight arms, and controlled wrist extension create tension through the full range while avoiding compensation from the elbows or shoulders. Because the movement uses lighter weights and strict form, the standing back wrist curl is ideal for forearm training, grip strength, and complete wrist/forearm balance.
How to Perform the Barbell Standing Back Wrist Curl
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Set your starting position by standing tall with feet shoulder-width apart, holding the barbell behind your thighs with a pronated (overhand) grip, hands shoulder width.
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Let the bar rest lightly against your legs while your wrists hang just below glute height. Keep arms straight and elbows locked.
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Curl the bar upward by extending your wrists only — the forearms remain still.
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Pause and squeeze at the top to maximise tension on the wrist extensors.
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Slowly lower the weight to the starting position, resisting gravity for full control.
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Repeat for controlled reps while maintaining the same wrist angle and avoiding momentum.
GymNation Tip: Use lighter weights and a slower tempo. More control = more wrist strength and better results.
Personal Trainer Notes:
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Keep your arms straight — only the wrists move.
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Avoid swinging the bar or bending the elbows.
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Use a lighter load for full range and more control.
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Maintain a relaxed—but secure—grip so the wrists can flex and extend freely.
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Stand tall and avoid leaning forward; posture helps stabilise the motion.
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Great pairing with reverse wrist curls and seated wrist curls for full forearm training.
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Alternative Forearm Exercises
Barbell Standing Back Wrist Curl FAQs
It targets the wrist extensors, improving wrist stability, grip strength, and the top-side forearm muscles. It helps balance forearm development when combined with wrist flexors work.
Yes. Reverse wrist curls are performed in front of the body with forearms resting on a bench. The standing back wrist curl places the bar behind the body, increasing the stretch and tension on the wrist extensors.
Absolutely. The upright position improves stretch, tension, and wrist strength while training the muscles that support grip and reduce the risk of elbow/wrist overuse injuries.
No — lighter weights allow better control. Heavy loads shorten the range of motion and increase injury risk because the wrist extensors are smaller muscles.
Yes. Dumbbell wrist curls or reverse wrist curls with dumbbells are great alternatives if the barbell setup feels awkward.
2–3 times per week is ideal. Combine back wrist curls, reverse curls, and seated wrist curls for full forearm and grip development.
