All forearms exercisesForearms · Gym
Behind-the-Back Wrist Curl
Barbell held behind the hips, curled with the wrists only. The position isolates the flexors with the forearms braced against the glutes.
BeginnerBarbell3 × 15–20
Wrist flexorsBarbell
Behind-the-Back Wrist Curl
Demo · Bodybuilding.com
How to do the Behind-the-Back Wrist Curl
- 1Bar behind the hips, arms straight
- 2Let the bar roll to the fingertips
- 3Curl up and squeeze
- 4Small range, high reps
Benefits of the Behind-the-Back Wrist Curl
- Builds strength and size in the wrist flexors through a full, controlled range of motion
- Also trains grip as supporting movers
- Loads heavy and progresses in small increments, so strength gains are measurable
- Low skill demand — safe to learn early and useful for high-rep volume
Sources
Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.
- 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
- 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
- 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
- 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
- 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services