Barbell Behind the Back Wrist Curl

How to perform it

Step-by-step instructions

1. 01Stand upright and hold a light barbell behind your thighs with an overhand grip and your palms facing backward.
2. 02Keep your elbows straight, your upper arms still, and your shoulders relaxed.
3. 03Allow the bar to roll carefully toward your fingers, then flex your wrists to curl it back into your palms and upward.
4. 04Pause briefly with your forearms contracted without bending your elbows or swinging the bar.
5. 05Extend your wrists slowly to lower the bar, maintaining a secure grip throughout the repetition.