Barbell Behind The Back Wrist Curl

  1. Stand straight and hold the barbell behind you using a pronated grip with your hands and feet shoulder-width apart.
  2. Slowly curl your wrists in a semi-circular motion upwards.
  3. Hold the barbell at the apex of the motion and then slowly lower the barbell back down to starting position.
Difficulty Intermediate

Barbell Behind The Back Wrist Curl: A Comprehensive Guide


  • Choose a barbell that is appropriate for your current level of strength
  • Stand with your feet shoulder-width apart and your knees slightly bent
  • Grasp the barbell with both hands and hold it behind your back
  • Make sure your elbows are straight and your palms are facing downwards

How to Perform

  • Keeping your elbows straight, slowly lift the barbell towards your wrist
  • Exhale as you lift the weight
  • Pause for a moment at the top of the movement
  • Slowly lower the barbell back to the starting position, inhaling as you do so
  • Repeat for the desired number of repetitions


  • Make sure to keep your elbows straight throughout the entire movement
  • Do not allow your shoulders to shrug during the exercise
  • Keep your wrists in a neutral position, not letting them rotate during the movement
  • Focus on using only your wrist muscles to lift the weight, not your arms or shoulders

Things to Avoid

  • Using a weight that is too heavy for your current strength level
  • Allowing your elbows to bend during the movement
  • Shrugging your shoulders during the exercise
  • Letting your wrists rotate during the movement
  • Rushing through the exercise, instead focus on controlled movements