Behind-The-Back Barbell Wrist Curl.

Make every rep count.

1. 01

   Choose a manageable barbell and hold it behind your back with an underhand grip (palms facing outward), hands about shoulder-width apart.

2. 02

   Stand tall with your feet shoulder-width and core braced. Keep your arms straight and shoulders relaxed—no shrugging.

3. 03

   Let the barbell roll down toward your fingertips by bending only at the wrists until you feel a strong stretch in your forearms. This is your start.

4. 04

   Curl the weight up by flexing your wrists, lifting the bar as high as you can while squeezing your forearms at the top.

5. 05

   Pause briefly, then lower slowly back to the stretched position with control.

6. 06

   Repeat for your target reps. Keep the motion smooth—only the wrists move (no swinging or elbow bend).