Behind the Back Barbell Wrist Curls

The Behind the Back Barbell Wrist Curl is an isolation exercise primarily targeting the flexor muscles of your forearms. This exercise focuses on the underside of the forearms, helping to build strength and muscle definition in this area. It is beginner-friendly and a great addition to any routine aiming to improve grip strength and forearm development.

This exercise involves holding a barbell behind your back with an underhand grip while curling the barbell up by flexing your wrists. It’s a simple yet effective movement that allows controlled tension on your forearms, making it ideal for those new to forearm training or looking to add variety to their workout routine.

1. Stand upright, holding a barbell behind your back with an underhand grip (palms facing away from your body).
2. Position your hands shoulder-width apart, keeping your arms fully extended.
3. Allow the barbell to roll down to the tips of your fingers, stretching your forearms.
4. Slowly curl your wrists upward, bringing the barbell back into your palm while flexing your forearms.
5. Lower the barbell back to the starting position with control.
6. Repeat for the desired number of repetitions.

Behind the Back Barbell Wrist Curls is generally a safe exercise when performed with proper form. However, improper technique or excessive weight can lead to strain in the wrists or forearm muscles.

• Always warm up your wrists and forearms with light stretching or lower-intensity exercises before beginning.
• Avoid jerky movements and focus on slow, controlled wrist flexion to minimize the risk of strain or injury.
• If you experience sharp pain or discomfort, stop the exercise immediately and assess your form or weight selection.