Behind The Back Wrist Curl: How-to, Tips & More
The Behind The Back Wrist Curl is a beginner isolation exercise for your forearms. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Forearms
Primary
How to do the Behind The Back Wrist Curl
- Stand tall and hold a barbell behind you, palms facing back, arms straight.
- Let the bar roll down toward your fingers.
- Curl your wrists up to lift the bar as high as you can.
- Lower slowly and repeat.
Behind The Back Wrist Curl tips
- Only your wrists move.
- Let the bar roll to your fingertips for a longer range.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell
Type
Isolation
Behind The Back Wrist Curl alternatives
More forearms exercises
Band Wrist Curl
Resistance band
Cable Reverse Wrist Curl
Cable machine
Cable Wrist Curl
Cable machine
Dumbbell Reverse Wrist Curl
Dumbbells
Neutral Grip Wrist Curl
Dumbbells
Frequently asked questions
What muscles does the Behind The Back Wrist Curl work?
The Behind The Back Wrist Curl mainly works your forearms.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Behind The Back Wrist Curl good for beginners?
Yes. The Behind The Back Wrist Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Behind The Back Wrist Curl?
You need barbell.
Add Behind The Back Wrist Curl to your program
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