Behind the Back Bicep Wrist Curl (Barbell)
Complete guide to Behind the Back Bicep Wrist Curl (Barbell). Learn proper form, technique, and execution. Targets Forearms — Wrist Extensors, Wrist Flexors. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Behind the Back Bicep Wrist Curl (Barbell)
Add the appropriate amount of weight and grab the bar with an underhand grip behind your back.
Stand tall with your feet shoulder-width apart and let the bar rest against your glutes.
Engage your abs and take a breath.
Curl your wrists upward by flexing them, squeezing your forearms at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |