Barbell Behind The Back Wrist Curl
- Stand straight and hold the barbell behind you using a pronated grip with your hands and feet shoulder-width apart.
- Slowly curl your wrists in a semi-circular motion upwards.
- Hold the barbell at the apex of the motion and then slowly lower the barbell back down to starting position.
| Mechanic |
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| Force |
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| Difficulty |
Intermediate |
Barbell Behind The Back Wrist Curl: A Comprehensive Guide
Setup
- Choose a barbell that is appropriate for your current level of strength
- Stand with your feet shoulder-width apart and your knees slightly bent
- Grasp the barbell with both hands and hold it behind your back
- Make sure your elbows are straight and your palms are facing downwards
How to Perform
- Keeping your elbows straight, slowly lift the barbell towards your wrist
- Exhale as you lift the weight
- Pause for a moment at the top of the movement
- Slowly lower the barbell back to the starting position, inhaling as you do so
- Repeat for the desired number of repetitions
Technique
- Make sure to keep your elbows straight throughout the entire movement
- Do not allow your shoulders to shrug during the exercise
- Keep your wrists in a neutral position, not letting them rotate during the movement
- Focus on using only your wrist muscles to lift the weight, not your arms or shoulders
Things to Avoid
- Using a weight that is too heavy for your current strength level
- Allowing your elbows to bend during the movement
- Shrugging your shoulders during the exercise
- Letting your wrists rotate during the movement
- Rushing through the exercise, instead focus on controlled movements
