Barbell behind the back wrist curl

Muscles worked

You need

How to do it

1. Place an empty barbell on a rack positioned at mid-thigh level.
2. Face away from the barbell and grab it evenly with your palms facing back.
3. Brace your abs, take a breath, and unrack the barbell.
4. Bring your shoulders back, spread your feet hip-width apart, keep your abs tense, and squeeze your glutes. Your arms should be to your sides.
5. Take a breath and curl the barbell by flexing your wrists as much as you can.
6. Hold the top position for a moment and lower the barbell by extending your wrists. As the barbell moves down, allow it to roll to your fingertips. Exhale.
7. Take another breath and curl the barbell again.
8. Once finished, carefully place the barbell on the rack.