Barbell Standing Back Wrist Curl

1. Stand tall with a barbell held behind your glutes, palms facing backward and hands about shoulder width apart.
2. Keep your arms straight and relaxed, shoulders back, and core lightly braced.
3. Let the bar roll down your palms toward your fingertips, opening your hands under control.
4. Curl your fingers closed to bring the bar back into your palms.
5. Flex your wrists to curl the bar upward toward your forearms as far as it will travel.
6. Hold the top squeeze for a second, then lower slowly back to the open finger position.
7. Perform 12 to 20 controlled reps without letting the bar swing away from your body.

Common Mistakes

• Swinging the bar: Rocking the torso or swaying the arms adds momentum. The bar should travel only through wrist and finger movement.
• Gripping too wide: A wide grip forces the wrists into an awkward angle behind the body. Keep the hands near shoulder width.
• Cutting the finger roll short: The open hand stretch is the hardest and most valuable part. Let the bar drop to the fingertips every rep.
• Going too heavy to hold: If the bar slips before the forearms fatigue, drop the weight or use straps on other lifts, not here.