Behind the Back Bicep Wrist Curl (Barbell)
Learn how to do the Behind the Back Bicep Wrist Curl (Barbell) with proper form, setup, and execution.
This barbell movement primarily targets forearms, including wrist extensors, wrist flexors.
How to Perform Behind the Back Bicep Wrist Curl (Barbell)
Follow these step-by-step instructions to perform Behind the Back Bicep Wrist Curl (Barbell) with proper form and technique.
Step 1
Add the appropriate amount of weight and grab the bar with an underhand grip behind your back.
Step 2
Stand tall with your feet shoulder-width apart and let the bar rest against your glutes.
Step 3
Engage your abs and take a breath.
Step 4
Curl your wrists upward by flexing them, squeezing your forearms at the top and exhale.
Step 5
Slowly lower back to the starting position and breathe in.
Step 6
Repeat for the desired number of repetitions.
Training Guidelines
The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 4-6 | 2-3 min |
| Muscle Growth | 3-4 | 8-12 | 60-90 sec |
| Endurance | 2-3 | 15-20 | 30-60 sec |
| Beginner | 2-3 | 10-15 | 60-90 sec |
Want to pair movements efficiently? Try grouping them as supersets.