Behind The Back Barbell Wrist Curl

A sneaky little forearm builder, this one has you hold the bar behind your back and let your wrists do the work. Think of it as a bear polishing grip strength one careful curl at a time, with no need for big, flashy movement.

Instructions

1. Stand tall and hold a barbell behind your back, palms facing back.
2. Let the bar roll slightly toward your fingers.
3. Curl your wrists upward to raise the bar.
4. Pause briefly at the top position.
5. Lower the bar slowly back to the start.

Benefits

• Builds stronger forearms
• Improves grip for pulling lifts
• Helps carry heavy bags easier
• Adds control to wrist movement

Key Points

• Keep your elbows still
• Move only through your wrists
• Stand tall through the set
• Use a full, smooth range
• Grip the bar securely

Common Mistakes

• Swinging the bar upward
• Bending the elbows too much
• Using too much weight
• Rushing the lowering phase
• Shortening the range