Behind-the-Back Wrist Curl Guide | Forearm Growth
Master the behind-the-back wrist curl with our expert guide. Learn the proper form to isolate your forearms and build impressive grip strength.
How to Perform
- Stand upright with your feet shoulder-width apart and hold a barbell behind your glutes with an overhand grip.
- Position the bar so your palms are facing away from your body and your arms are fully extended.
- Slowly lower the barbell by opening your hands slightly to allow the bar to roll down toward your fingertips.
- Curl the barbell upward by closing your hands and contracting your forearms to lift the weight as high as possible.
- Squeeze your forearm muscles at the top of the movement for one second to maximize tension.
- Lower the bar back to the starting position in a controlled manner to complete the repetition.
Common Mistakes
- Using momentum or swinging the hips to lift the weight.
- Allowing the shoulders to shrug or roll forward during the set.
- Rushing the eccentric phase and losing the stretch in the fingers.
- Performing the movement with too much weight, which limits the range of motion.
Muscles Worked
Primary movers
- Forearms
Stabilizers
- Brachioradialis
- Hand flexors
- Finger extensors
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Forearms · Arms