Standing behind-the-back wrist curl

The standing behind-the-back wrist curl is a popular exercise to target the muscles in the forearms, wrists, and fingers. It is generally performed for moderate to high reps, such as 8-15 reps per set, and can work as isolated forearm training or as part of an arms-focused workout.

Benefits

Isolates the forearms, forcing them to work alone
Great sport-specific exercise for climbers and arm wrestlers
Develops greater forearm size and finger strength

Type: Strength
Main Muscle Worked: Forearms
Equipment: Barbell
Level: Beginner

9.3

Average

Standing behind-the-back wrist curl Images

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Standing behind-the-back wrist curl Instructions

Standing behind-the-back wrist curl muscle diagram

Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.

Variations: You can also perform this exercise with dumbbells using the same movements as described above. Another option is to use one dumbbell at a time for better isolation.