Behind the Back Bicep Wrist Curl (Barbell)
Trains the forearms. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Behind the Back Bicep Wrist Curl (Barbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a forearms exercise that is, there are 1 on the Forearms page.
Muscles worked
What Behind the Back Bicep Wrist Curl (Barbell) trains
Technique
How to do the Behind the Back Bicep Wrist Curl (Barbell)
- Stand upright holding a barbell behind your back with an overhand grip (palms facing away from your body), hands shoulder-width apart and arms fully extended.
- Keeping your arms still, curl the barbell upward using only your wrists, flexing them as far as comfortable.
- Pause briefly at the top of the movement, feeling the contraction in your forearms.
- Slowly lower the barbell back to the starting position by extending your wrists. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep the movement isolated to your wrists; avoid bending your elbows or swinging your arms.
- Use a lighter weight than a standard curl, as the wrists are much weaker than the biceps.
- Move slowly and with control in both directions to maximize forearm engagement.
- Let the bar roll slightly down your fingers at the bottom for a greater range of motion if comfortable.
Substitutes
Swap Behind the Back Bicep Wrist Curl (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Behind the Back Bicep Wrist Curl (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.