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
Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.
- 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