Behind the Back Hold

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Grip the barbell behind the body overhand at shoulder width and stand fully upright before the hold begins.
• Wrap the entire hand firmly around the bar, actively engage the forearm musculature, and avoid letting the bar slip into the fingertips.
• Keep the torso upright, gaze forward, and shoulders retracted so the weight does not pull the posture into rounding.
• Breathe steadily throughout the hold and maintain full grip tension until you consciously lower the bar back to the rack or floor.

Common mistakes

• Letting the bar migrate into the fingertips rather than keeping it seated in the palm, which reduces hold time and increases injury risk.
• Allowing the lower back to round because core tension is not maintained for the duration of the hold.
• Progressing the load too quickly before the wrists and forearms have adapted, leading to overuse pain in the tendons.

Frequently asked questions

How long should each hold last?

Hold durations of 20 to 60 seconds per set are common for grip development. Shorter holds at heavier loads target maximal grip strength, while longer holds at lighter loads build grip endurance.

Should straps be used for the behind-the-back hold?

Since the primary purpose of this exercise is grip strength, straps defeat the goal by offloading the hand from the bar. Avoid straps unless the hold is being used as a secondary grip challenge within a broader training context.

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