Behind-the-Back Wrist Curl

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 with an underhand grip at shoulder width, stand upright, and allow the bar to roll down to the fingertips to establish the bottom position.
• Keep the elbows extended and the torso stationary so all motion comes exclusively from the wrists.
• Curl the wrists upward concentrically as high as possible and hold the contracted position briefly at the top.
• Lower the bar slowly under control and let it fully roll back to the fingertips at the bottom before initiating the next rep.

Common mistakes

• Bending the elbows or leaning the torso forward, which takes load off the forearm flexors and removes the isolation benefit.
• Using too much weight, which prevents full rollout at the bottom and full curl at the top, compressing the range of motion.
• Rushing the eccentric phase and neglecting tension in the stretched position, which is especially valuable for forearm hypertrophy.

Frequently asked questions

What rep range is best for forearm hypertrophy with this exercise?

Forearms respond well to moderate to high rep ranges. Sets of 12 to 20 reps are commonly effective because the muscles benefit from sustained mechanical tension over longer time under tension.

Can an EZ-bar be used instead of a straight barbell?

An EZ-bar is usable, but a straight barbell allows a more neutral wrist position in the underhand grip and is generally preferred for this exercise unless wrist discomfort is present.

Related exercises