Barbell Behind-Back Wrist Curl

1. Stand up straight with your feet shoulder-width apart. Hold a barbell at arm's length in front of you using an overhand grip (palms facing towards the body).

2. Position your hands so that they are about shoulder-width apart on the barbell.

3. With your arms fully extended and resting against your upper thighs, keep your elbows locked in place close to your body. This will be your starting position.

4. Without moving the rest of your arm, slowly curl the barbell upwards by extending the wrists.

5. Curl the weight until you reach a fully contracted position, then hold for a brief pause, squeezing your forearm muscles.

6. Slowly lower the barbell back down to the starting position by flexing the wrists.

7. Repeat for the desired number of repetitions. Make sure to control the movement throughout the entire range of motion and avoid letting the barbell drop or using momentum to lift the weight.

Ensure you perform the exercise with a weight that allows you to maintain proper form to prevent strain or injury to the wrists. As with all strength training exercises, proper form and controlled movements are vital for safety and effectiveness.

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