Can this exercise improve my deadlift grip?

It can help, since the forearm flexors that curl the wrist and hold the bar are the same ones that hold a heavy pull. Grip for deadlifts improves most from holding heavy loads, such as the Dumbbell Farmers Carry and the Dead Hang, so use wrist curls alongside that work rather than instead of it.

Why hold the bar behind your back instead of in front?

With the arms hanging straight behind the hips, the elbows cannot bend to help, so the wrists do all the lifting and no bench is needed. It trains the same wrist flexors as a seated Barbell Palms-Up Wrist Curl, so pick the version that feels better on your wrists and shoulders.

Should I let the bar roll into my fingers at the bottom?

It is optional. Letting the bar roll a little toward the fingers adds range and extra finger-flexor work, but it loosens your hold, so use a lighter weight and keep the bar under control if you do it.

How heavy should I go, and for how many reps?

Use a weight you can move through the full range without leaning or bending the elbows, usually for 12 to 20 reps. Two to four sets once or twice a week, after your main lifts, is enough for most people.

Behind the Back Cable Wrist Curls

What Are Behind the Back Cable Wrist Curls?

Behind the Back Cable Wrist Curls are an isolation exercise that primarily targets the forearms, working the wrist flexors on the palm side of the forearm, while the finger flexors work to hold the bar. They are a beginner-level movement performed standing, with a short straight bar attached to the low pulley of a cable machine and held behind the hips.

The exercise builds strength and size in the wrist flexors and adds direct forearm work that heavy pulling and carrying do not fully cover. It is an accessory movement, usually placed at the end of an upper-body or pull session, because a tired grip can limit heavy deadlifts and rows done afterward.

Holding the bar behind the hips with the arms hanging straight keeps the elbows out of the movement, so the lift cannot turn into an arm curl, and no bench or thigh support is needed. The weight stack makes it easy to add load in small steps, which suits a small muscle group that progresses slowly. It works the same muscles as the seated Barbell Palms-Up Wrist Curl and the free-weight Behind the Back Barbell Wrist Curls, so the choice between them comes down mostly to comfort and the equipment available.

It suits lifters who want bigger or stronger forearms and athletes whose training or sport depends on a strong grip. Beginners can start on this variation with a light weight. Anyone who finds reaching behind the back awkward on the shoulders or wrists can build up with the seated Dumbbell Palms-Up Wrist Curl first.

Muscles Worked

MuscleActivation

Flexor Carpi Radialis: Primary
Flexor Carpi Ulnaris: High
Brachioradialis: Low
Extensor Carpi Radialis: Low

Instructions

Attach a short straight bar to the low pulley of a cable machine and select a light weight.
Stand facing away from the machine, reach behind you and grip the bar with your palms facing back, away from your body, and your hands about hip-width apart.
Step forward until the cable is taut, then stand tall with your feet about hip-width apart.
Let your arms hang straight down with the bar behind your thighs and your shoulders relaxed.
Keeping a firm grip, let your wrists bend back so the bar lowers as far as is comfortable.
Curl your wrists to lift the bar up and back, moving only at the wrists.
Pause briefly at the top, then lower the bar slowly to the starting position.
Repeat for the desired number of reps, keeping your arms straight and your body still.

Common Mistakes

Using Excessive Weight
A load that is too heavy shortens the range of motion and turns the rep into a shrug or a lean instead of a wrist curl.
Incomplete Range of Motion
Stopping short of full wrist extension at the bottom or full flexion at the top leaves much of the movement untrained.
Bending the Elbows
Bending the elbows to pull the bar up takes the work away from the wrist flexors.
Leaning or Swinging
Rocking the hips or leaning forward to start the bar moving adds momentum and takes tension off the forearms.
Rushing the Movement
Letting the bar drop quickly on the way down reduces control and puts sudden load on the wrist and inner elbow.

Injuries

Behind the Back Cable Wrist Curls are a low risk exercise when performed with proper technique. The load is light and only the wrists move, so the main strain points are the wrist joint at the bottom of the range, where it bends back under load, and the inner elbow, where the wrist flexor tendons attach.

Start light, warm up the wrists and forearms with a few easy sets, and lower the bar slowly rather than letting it drop into full extension. Add weight or sets in small steps. A sudden jump in forearm training is a common trigger for pain on the inside of the elbow, often called golfer's elbow.

If the behind-the-back position is uncomfortable, switch to the seated Dumbbell Palms-Up Wrist Curl with the forearms supported on the thighs, or the lighter Band Palms-Up Wrist Curl. To progress, add weight gradually, slow the lowering phase, or pause briefly at the top of each rep.

Stop the set if you feel sharp pain in the wrist, pain or burning on the inside of the elbow, or numbness or tingling in the fingers, and have symptoms that persist checked by a medical professional.

Overview

Primary Focus: Forearms
Equipment: Cable
Modality: Strength
Difficulty: Beginner

Alternative Exercises

Frequently Asked Questions

Q: Can this exercise improve my deadlift grip?: It can help, since the forearm flexors that curl the wrist and hold the bar are the same ones that hold a heavy pull. Grip for deadlifts improves most from holding heavy loads, such as the Dumbbell Farmers Carry and the Dead Hang, so use wrist curls alongside that work rather than instead of it.
Q: Why hold the bar behind your back instead of in front?: With the arms hanging straight behind the hips, the elbows cannot bend to help, so the wrists do all the lifting and no bench is needed. It trains the same wrist flexors as a seated Barbell Palms-Up Wrist Curl, so pick the version that feels better on your wrists and shoulders.
Q: Should I let the bar roll into my fingers at the bottom?: It is optional. Letting the bar roll a little toward the fingers adds range and extra finger-flexor work, but it loosens your hold, so use a lighter weight and keep the bar under control if you do it.
Q: How heavy should I go, and for how many reps?: Use a weight you can move through the full range without leaning or bending the elbows, usually for 12 to 20 reps. Two to four sets once or twice a week, after your main lifts, is enough for most people.