Behind Back Wrist Curl.

How to do it.

1. Step 01

   Stand holding a barbell behind the back

2. Step 02

   Let the bar rest in the fingers

3. Step 03

   Curl the wrists up to lift the bar

4. Step 04

   Squeeze the forearms at the top

5. Step 05

   Lower the bar by extending the wrists

6. Step 06

   Repeat for high reps

Pro cues.

• Use a light weight and high reps

• Let the bar roll to the fingers at the bottom

• Keep the arms still, move only the wrists

Questions, answered.

What is the Behind Back Wrist Curl?

Standing barbell wrist curl behind the back that targets the forearm flexors.

What muscles does the Behind Back Wrist Curl work?

The Behind Back Wrist Curl primarily works your forearms.

What equipment do I need for the Behind Back Wrist Curl?

You need a barbell to perform the Behind Back Wrist Curl.

How many sets and reps should I do for the Behind Back Wrist Curl?

A typical prescription for the Behind Back Wrist Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Behind Back Wrist Curl good for beginners?

Yes. The Behind Back Wrist Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.