PlanWorkouts

Exercise 0104 · REF 2qTvJAZ

Barbell Standing Back Wrist Curl exercise animation

Barbell Standing Back Wrist Curl

Category
Lower Arms
Equipment
Barbell
Target
Forearms

The standing back wrist curl works the forearm extensors from a standing position rather than braced on a bench, which removes some stability but keeps the same target muscles as a bench-supported version. It's a straightforward accessory for balancing out flexor-dominant grip training. Keep the movement isolated to the wrist rather than swinging the whole forearm.

How to Do the Barbell Standing Back Wrist Curl

  1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
  2. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
  3. Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
  4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Standing Back Wrist Curl primarily targets the Forearms, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Lower Arms Exercises

Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell Reverse Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Wrist Curl Barbell Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell Wrist Curl V. 2 Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell Finger Curls Dumbbell · Forearms

Equipment Alternatives

Don't have barbell? These target the same forearms with different equipment.

Modified Push Up To Lower Arms Modified Push Up To Lower Arms Body Weight · Forearms Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell Finger Curls Dumbbell · Forearms

FAQ

What muscles does the Barbell Standing Back Wrist Curl work?
The Barbell Standing Back Wrist Curl primarily targets the forearms, with the biceps and shoulders assisting.
What equipment do I need for the Barbell Standing Back Wrist Curl?
The Barbell Standing Back Wrist Curl is done with a barbell.
What's a good alternative to the Barbell Standing Back Wrist Curl?
If you don't have access to a barbell, the Modified Push Up To Lower Arms targets the same forearms using body weight instead.