HyperBody
Exercise library · Arms

Behind Back Wrist Curl.

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

BeginnerBarbell
Behind Back Wrist Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Forearms
The play-by-play

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

What separates good from great

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