In this short article, I want to show the proper way to do behind the back wrist curls, a forearm exercise that can be done with dumbells or a barbell.
While the forearms aren’t one of the primary muscle groups and are often neglected by trainees, they are important for two reasons:
- Without having proper forearms, you will never achieve a balanced, well defined look.
- The forearms muscles help you do many other upper body exercises, working as stabilizing and supporting muscles.
This is why you should devote a certain part of your workout to doing targeted forearm exercises such as the barbell wrist curl and behind the back wrist curl.
What You Need
To do this exercise you need a barbell, an EZ bar, or a pair of dumbbells.
How to do a behind the back wrist curl
In this example I will make use of a barbell, but the exercise is done similarly with an EZ bar or dumbbells.
Starting position
- Place a barbell on the floor and kneel before it.
- Grab the barbell with both hands on an overhand grip at shoulder width apart.
- Step over the barbell so that it is behind you and the back of your hands are pointing forward.
- Rise up and hold the barbell behind your with fully outstretched arms.
Movement:
- Let the barbell roll down a bit in your hands. You can even loosen your grip a bit.
- Make sure your wrists are completely straight. The barbell should hand in the roll of your fingers.
- In one fluid motion, curl your wrists upward and close the grip over the bar.
- Hold the position and then lower your wrists back down slowly to the starting position.
Tips:
- Use only your forearms to do the exercise.
- If you feel that you can’t keep your hands straight you need to reduce the weight you lift.
- Do this exercise and other forearm exercises after you finish with your biceps workout.
- Remember to exhale when you curl the wrist and inhale when you lower them.
In Conclusion
The behind the back wrist curl is an excellent exercise to strengthen and build those forearms. This will help you do better upper body workouts and give you an all around symmetrical look.
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