Behind back wrist curl
Overview of the exercise
The behind back wrist curl exercise is a targeted exercise for strengthening the wrist flexor muscles. This exercise is typically performed with a barbell or dumbbells and involves a specific movement that targets the muscles located in the forearms and wrists. As the name suggests, the exercise involves curling the wrists from behind the back, which places a unique strain on the targeted muscles.
Exercise Profile:
Muscle Group Targeted: Forearms
Equipment: Barbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: None
Instructions:
Here are step-by-step instructions for performing the behind back wrist curl exercise:
- Begin by standing with your feet shoulder-width apart and your knees slightly bent. Hold a barbell or dumbbells with an overhand grip behind your back, with your hands shoulder-width apart.
- Slowly curl your wrists upward, bringing the weight as high as you can. Keep your elbows close to your body and your upper arms stationary throughout the exercise.
- Hold the weight at the top of the movement for a moment, then slowly lower it back down to the starting position.
- Repeat the movement for the desired number of repetitions, keeping your wrists and forearms engaged throughout the exercise.
- It is important to maintain proper form and avoid using momentum to lift the weight.
Behind Back Wrist Curl Tips
Here are some helpful tips to keep in mind when performing the behind back wrist curl exercise:
- Start with a light weight: This exercise can be challenging, especially for beginners. It’s important to start with a weight that is manageable and gradually increase the weight as your strength improves.
- Focus on your form: It’s important to maintain proper form throughout the exercise to avoid injury and maximize the effectiveness of the movement. Keep your elbows close to your body and your upper arms stationary, and avoid using momentum to lift the weight.
- Use a controlled movement: Avoid jerking or swinging the weight, as this can increase the risk of injury and reduce the effectiveness of the exercise. Use a slow and controlled movement, focusing on the contraction of the wrist flexor muscles.
