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FitCi › Exercise Guide › Behind-the-Back Wrist Curl

How to do Behind-the-Back Wrist Curl

Primary muscle: Forearms

ForearmsBeginnerBarbellIsolation
Behind-the-Back Wrist Curl start and end positionBehind-the-Back Wrist Curl start and end position

Step-by-step

  1. Hold a barbell or dumbbells behind your back at shoulder width, palms facing backward.
  2. Keep your arms straight and close to your body, standing tall with feet shoulder-width apart.
  3. Using only your wrists, slowly let the weight roll down toward your fingers (the stretch).
  4. Curl your wrists up to lift the weight under control and squeeze your forearms.
  5. Pause briefly at the top, then lower the weight slowly back to the start.
  6. 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.

More forearms exercises

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