Forearms
Behind the Back Wrist Curl
The Behind the Back Wrist Curl is a strength exercise with a barbell for your forearms. Share of the load in the Zulta muscle model: forearm flexors 90% and forearm extensors 10%.
How to do it
- Set a barbell in a rack at hip height and stand with your back to it.
- Grip the bar behind you with palms facing back, hands shoulder-width, and step forward.
- Stand tall with the arms straight and the bar resting against the back of the thighs.
- Let the bar roll down into the fingers, then curl the wrists up to lift it.
- Pause at the top and lower slowly for the next rep.
Tips
- Keep the arms fully straight so the movement comes only from the wrists.
- Heavier loads work here because the bar path is short.
Common mistakes
- Bending the elbows or shrugging the shoulders to lift the bar.
- Leaning forward so the bar drifts away from the legs.
Muscles worked by the Behind the Back Wrist Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Flexing the wrist against load isolates the forearm flexors; the extensors only co-contract.
Behind the Back Wrist Curl alternatives
Same equipment
Different equipment
Frequently asked questions
What muscles does the Behind the Back Wrist Curl work?
Mainly the forearm flexors.
Is the Behind the Back Wrist Curl good for beginners?
Yes. The Behind the Back Wrist Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Behind the Back Wrist Curl?
For example the Barbell Wrist Curl, Cable Wrist Curl and Dumbbell Wrist Curl. They train mostly the same muscles, some with different equipment.
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