Barbell Standing Wrist Curl
Description
The barbell standing wrist curl is performed with the barbell held behind your back at hip level. From this position you flex and extend the wrists to curl the bar through a full range of motion. The behind-the-back position frees the wrists from the body, allowing complete extension and contraction of the forearm flexors.
Equipment Required
Barbell Standing Wrist Curl Instructions
- Stand with your back to a barbell on a low rack or held at hip level.
- Reach behind you and grip the bar with palms facing back, hands shoulder-width apart.
- Stand upright with the bar resting against the back of your thighs.
- Hold the bar with arms straight and wrists relaxed.
- Allow the bar to roll down to your fingertips.
- Curl the bar up by flexing your wrists, lifting it back into your palms.
- Squeeze your forearms hard at the top of the curl.
- Lower the bar back down to the fingertip position with control.
Barbell Standing Wrist Curl Form & Visual
Barbell Standing Wrist Curl Benefits
- Trains forearm flexors through full range
- Behind-the-back position frees the wrists
- Builds grip strength
- Develops wrist flexion strength
- Useful for athletes who need strong forearms
- Easy to load progressively
Barbell Standing Wrist Curl Muscles Worked
- Forearm flexors
- Brachioradialis
- Wrist flexors
Barbell Standing Wrist Curl Variations & Alternatives
- Barbell Wrist Curl
- Reverse Wrist Curl
- Hammer Curl
- Wrist Roller
