Barbell Behind-the-Back Wrist Curl
The behind-the-back wrist curl targets the forearm flexors from a stretched position by curling a barbell held behind your glutes. It allows heavier loads than traditional wrist curls because of the more natural wrist angle.
How to Perform
Stand with a barbell held behind you, palms facing backward, arms fully extended.
Let the bar roll to your fingertips to get maximum range of motion.
Curl the bar up by flexing your wrists and squeezing the forearm flexors.
Hold the top contraction for a one-count, then lower slowly.
Common Mistakes to Avoid
Bending the elbows to assist the curl, which recruits the biceps and reduces forearm isolation.
Not letting the bar roll to the fingertips, which cuts the range of motion in half.
Using too much weight and relying on momentum instead of wrist flexion.
Muscle Activation
Variations
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