FitCi
Behind-the-Back Wrist Curl is an isolation exercise for the forearms: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: barbell. Difficulty: beginner, suitable for beginners. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hold a barbell or dumbbells behind your back at shoulder width, palms facing backward.
- Keep your arms straight and close to your body, standing tall with feet shoulder-width apart.
- Using only your wrists, slowly let the weight roll down toward your fingers (the stretch).
- Curl your wrists up to lift the weight under control and squeeze your forearms.
- Pause briefly at the top, then lower the weight slowly back to the start.
- Keeping your arms still, repeat the movement using only your wrists.
Coaching tip
Roll the bar with your fingers behind your hips to isolate the forearm flexors.
Caution
Skip this move or ask a professional first if you have pain or an injury in: wrist, elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Dead Hang
- Same muscle, different equipment: Dumbbell Wrist Curl, Wrist Roller, Dead Hang
More forearms exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.