Standing Behind-the-back Wrist Curls
Exercise Animation
Exercise Details
Equipment
barbell
Difficulty
Beginner
Type
isolation
Muscle Focus
Primary Muscles
forearms
Instructions
- 1.Stand looking forward holding a barbell behind you, with palms facing backwards and hands shoulder width apart of on the bar. This is your starting position.
- 2.Perform the movement by curling the bar up as far as possible, focusing on contracting your forearms.
- 3.Hold the contraction at the top of the movement for a full second before slowly returning to the starting position.
- 4.Repeat for as many repetitions as required.
Tips
- Variation: this exercise can also be done on a smith machine.
- It can be useful to have a partner hand you the barbell as a behind the back hold can be an awkward position to get in.
- Perform the reps slowly and in a controlled manner. Rushing this exercise can lead to injury.
Breathing Instructions
Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.
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