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Barbell Behind Back Forearm Curl
A barbell isolation exercise performed behind the back, targeting the forearm flexors to build grip strength and hypertrophy.
About Exercise
Equipment
Barbell, Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Accessory Muscles
Shoulders
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Shoulders
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Use shorter rest for endurance focus.
How to Perform
Stand upright holding a light barbell behind your back with an overhand grip (palms facing away). Position your feet shoulder-width apart, keeping your arms straight and close to your body.
- Maintain straight arms and a still body posture throughout the movement.
- Curl the barbell upward by flexing only your wrists.
- Squeeze your forearms hard at the top of the contraction.
- Slowly lower the barbell back down until your wrists are fully extended.
- Repeat the wrist flexion motion for the desired repetitions.
Coaching Tips
Form Cues
- Isolate the wrists.
- Full extension and flexion.
- Keep arms straight.
- Slow and controlled.
Breathing
Inhale while lowering the weight and exhale sharply as you flex the wrists and curl the bar up.
Tempo
2-1-2
Range of Motion
Move from full wrist extension (fingers pointing down) to maximum comfortable wrist flexion.
Safety
Safety Notes
- Use light to moderate weight to protect the wrist joints.
- Do not hyperextend the wrists at the bottom.
Spotting
Not recommended; the weight should be light enough to control safely.
Common Mistakes
- Using arm or shoulder momentum.
- Bending the elbows.
- Using too heavy a weight.
- Bouncing the weight at the bottom.
When to Avoid
- Acute wrist pain or tendinitis.
Flexibility Needed
- Adequate wrist flexion mobility.
Build Up First
- Basic barbell holding competency.
Also known as
Behind The Back Barbell Wrist Curl, Barbell Behind The Back Wrist Curl, Behind the Back Forearm Curl
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