Behind Back Wrist Curl

Exercise Summary
Primary Muscle(s) Forearms
Secondary Muscle(s) None
Equipment Barbell
Emphasis Isolation
Type Pull

Behind Back Wrist Curl Instructions

  • Have a barbell loaded in a rack or resting atop a flat bench. 
  • Facing away from the barbell, grap the bar with a pronated grip with your arms behind you. 
    • Palms are facing away from you.
  • Unrack the bar.
  • Have a strong starting position with your core braced, chest up, neutral spine, and eyes fixated straight ahead. 
    • Never lose your strong posture as you fatigue. 
  • Execute by flexing only at your wrist and bringing the bar upward. 
  • Create the mind-muscle connection that your forearms are controlling the movement
    • Not the momentum or the musculature. 
  • At the top, slowly lower to the starting position.


  • Avoid shrugging the weight up as you fatigue.
  • Don't bounce the weight up and down. To maximize the effectiveness, performed each rep in a controlled manner. 
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