Behind the Back Barbell Wrist Curls


  • Start with feet shoulder width apart and the barbell behind your buttocks. The grip is shown in the pictures. Refer to the note on getting the barbell to the starting position.
  • Let the barbell roll down until your hand is pointing down.
  • Curl the barbell up, contracting your forearms.
  • Hold for 2 seconds, then slowly roll it back down, returning to the starting position.


  • To get the barbell in the starting position, set it barbell on a barbell rack at your waist level. You can also pick up the barbell off the ground, but be sure to use your legs to lift it and not crouch over.
Primary muscles Forearms
Secondary muscles