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Lower Arms · Barbell
Barbell Standing Back Wrist Curl
Barbell Standing Back Wrist Curl is an intermediate isolation strength exercise that works the forearms (lower arms). It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Forearms
- Body part
- Lower Arms
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Forearms · Extensor Carpi Radialis, Extensor Carpi Ulnaris
Secondary muscles
- Forearms · Flexor Digitorum Superficialis, Flexor Digitorum Profundus
How to do Barbell Standing Back Wrist Curl
- Stand with your feet shoulder-width apart, holding a barbell behind your back with an overhand grip (palms facing backward), hands slightly wider than shoulder-width apart. Your arms should be fully extended, and the barbell should rest against your glutes.
- Flex your wrists to curl the barbell upward, bringing the barbell toward your forearms.
- Hold the contraction at the top for a moment, squeezing your forearm muscles.
- Slowly lower the barbell back to the starting position by extending your wrists. Repeat for the desired number of repetitions.
Form tips
- Avoid using your arms or shoulders to lift the barbell; focus on your wrist movement.
- Breathe steadily, exhaling as you curl the barbell up and inhaling as you lower it back down.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
Barbell Standing Back Wrist Curl alternatives
More forearms exercises
Barbell Standing Back Wrist Curl FAQ
What muscles does Barbell Standing Back Wrist Curl work?
Barbell Standing Back Wrist Curl mainly works the forearms in the lower arms (Extensor Carpi Radialis and Extensor Carpi Ulnaris).
What equipment do you need for Barbell Standing Back Wrist Curl?
You need a barbell.
How many sets and reps of Barbell Standing Back Wrist Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Standing Back Wrist Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.
How many calories does Barbell Standing Back Wrist Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Standing Back Wrist Curl?
Other exercises for the forearms include Dumbbell Standing Wrist Curl, Cable Wrist Curl, Kettlebell Wrist Curl and Band Wrist Curl.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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