Behind-the-Back Wrist Curl

Technique

The behind-the-back wrist curl is done standing with a barbell held behind your thighs in an overhand grip, palms facing back, curling the wrists up. Because the bar sits behind the body, you can use more weight than in a seated wrist curl, which makes it a strong exercise for the forearm flexors and grip.

Steps

1. Stand holding a barbell behind your thighs with a shoulder-width grip, palms facing backward
2. Keep your arms straight and your shoulders relaxed
3. Let the bar roll down toward your fingertips, then curl it back up by flexing your wrists toward your forearms
4. Squeeze at the top, then lower slowly into the next rep

Common mistakes

• Bending the elbows to help lift the bar
• Moving too fast and losing control at the fingertips

Variations

• Seated barbell wrist curl
• Cable wrist curl

FAQ