Behind the Back Barbell Wrist Curls
Barbell Wrist and Forearm Exercise

Behind the back barbell wrist curls are a great wrist and forearm exercise, and it can improve your grip strength.

The wrist moves in many directions, but the main 2 are forwards (flexion) and backwards(extension).

Moving forwards works the front of the forearm and moving backwards works the back of the forearm.

The behind the back wrist curl works the front of the forearm and is great for improving grip strength.

Below are pictures of this exercise.

Forearm and Wrist Exercises: Behind the Back Barbell Wrist Curls

Starting Position: Place a barbell on a rack so that you'll be able to reach it. Then, grab the barbell behind your back.

Form: Exhale as your curl your wrists up towards the ceiling. Hod for a brief moment and then slowly lower to the starting position.

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Personal Trainer Tips: There are slight variations in the width of barbells. A thicker barbell will force your forearm muscles to work harder than a thinner barbell.

Also, wearing lifting gloves will make your wrists and forearms work harder. The wider the surface you have to hold onto the harder your wrist and hand muscles have to work.

You can also do this exercise with dumbbells.


The forearms are often neglected in fitness programs, but having strong forearm muscles can really improve other areas of fitness.

So don't totally neglect forearm and wrist exercises.

Yours in Health,
Dr. Charles PT/PT

Learn another Good Wrist and Forearm Exercise

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