Hold a barbell behind your thighs and curl it by flexing your wrists to load the forearm muscles. Keep your forearms braced so the movement comes from the wrists.
How to do the Behind the Back Barbell Wrist Curl#
- Sit upright on a bench with your feet flat and hold the barbell behind your thighs with both hands, letting your wrists hang relaxed.
- Press your forearms against the back of your thighs so the wrists are the only joints that can move.
- Curl the bar upward by flexing your wrists as far as is comfortable.
- Lower the bar under control until your wrists are extended and tension remains in the forearms.
- Repeat for the desired number of repetitions.
Muscles worked#
- Primary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Bending the elbows or lifting the forearms instead of isolating the wrists.
- Using body swing or jerking to assist the lift.
- Dropping the bar quickly on the lowering phase.
