Behind-the-Back Wrist Curl

Illustration of a muscular man performing barbell behind back wrist curls, with the starting position on the left and the finishing position on the right. The man's arms and forearms are highlighted in red.

Exercise Description

The Behind-the-Back Wrist Curl is an isolation exercise that targets the forearm flexor muscles responsible for wrist flexion and grip strength. Performed with a barbell held behind the body, this exercise places the forearms in a unique position that allows for a deep stretch and strong contraction of the wrist flexors. It is commonly used to improve forearm size, grip endurance, and overall arm development.

Primary Muscles Worked

  • Forearm Flexors (Wrist Flexors)

Secondary Muscles Worked

  • Finger Flexors

  • Brachioradialis

  • Forearm Extensors (Stabilization)

  • Upper Trapezius (Stabilization)

  • Core Muscles (Stabilization)

How to Perform Correctly

Setup

  1. Stand upright holding a barbell behind your body with an underhand grip (palms facing backward).

  2. Position your hands approximately shoulder-width apart.

  3. Allow the barbell to rest against the back of your thighs.

  4. Stand with your feet shoulder-width apart.

  5. Lift your chest, engage your core, and maintain a neutral spine.

Movement

  1. Allow the barbell to roll slightly down into your fingers to create a stretch in the forearms.

  2. Curl the bar upward by flexing your wrists.

  3. Raise the bar as high as possible using only wrist movement.

  4. Squeeze the forearm muscles at the top position.

  5. Pause briefly at peak contraction.

  6. Slowly lower the bar back to the starting position under control.

  7. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Using Excessive Weight

  • Heavy loads often reduce range of motion and place unnecessary stress on the wrists.

Bending the Elbows

  • Keep the arms straight and allow only the wrists to move.

Using Momentum

  • Avoid swinging the body or using leg movement to assist the lift.

Incomplete Range of Motion

  • Allow a full stretch at the bottom and complete wrist flexion at the top.

Gripping Too Tightly Throughout

  • Allow the bar to roll slightly into the fingers to maximize forearm activation.

Rushing the Movement

  • Perform each repetition slowly and under control.

Rounding the Shoulders

  • Maintain an upright posture with your chest lifted.

Arm Exercises