Movement overview

The Barbell Standing Back Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist extensors. It involves holding a barbell behind your back and curling your wrists upwards to engage the forearms.

Step-by-step cues

1. Stand with your feet shoulder-width apart, holding a barbell behind your back with an overhand grip.
2. Keep your arms straight and close to your body, with your palms facing backward.
3. Slowly curl your wrists upwards, lifting the barbell as high as possible without moving your arms.
4. Pause at the top of the movement for a moment to maximize contraction.
5. Lower the barbell back to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.

Technical tips

• Use a light to moderate weight to maintain control throughout the exercise.
• Focus on isolating the wrist movement; avoid using your arms or shoulders.
• Maintain a slight bend in your knees for better balance and stability.
• Keep your core engaged to support your lower back during the exercise.
• Perform the movement slowly to increase time under tension and enhance muscle engagement.