Arms
Behind-the-Back Wrist Curl
A precise isolation movement designed to build thick forearm flexors and improve grip strength in a fixed position.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.