Behind the back wrist curl with barbell
The behind the back wrist curl with barbell primarily targets the forearm muscles, specifically the wrist extensors. This exercise is beneficial for athletes looking to enhance grip strength and forearm endurance. By engaging these muscles, it supports improved performance in various sports that require strong wrist and hand actions, such as tennis, climbing, and weightlifting. Additionally, it helps in injury prevention by fortifying the forearm muscles and tendons, providing better support during heavy lifting or repetitive hand movements.
| Primary muscle group: | Arms |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
45kg
Avg. weight
100lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Set a loaded barbell on a squat rack at glute height.
- 2Stand with your back to the rack and grasp the barbell using a shoulder-width pronated (overhand) grip.
- 3Dismount the barbell and take a few steps forward. Allow the barbell to roll down a little into your fingers.
- 4Keeping your elbows slightly bent, exhale as you slowly raise the barbell by first clenching your fists so that the barbell is raised into the palms of your hands and then flexing your wrists.
- 5Hold for a count of two.
- 6Inhale as you slowly lower the barbell to the starting position.
- 7Repeat for the prescribed number of repetitions.
Tips & Tricks
Focus on Grip: Make sure your grip is firm but not overly tight. This will help you maintain control over the barbell while concentrating on isolating your forearm muscles.
Proper Stance: Stand with your feet shoulder-width apart to ensure stability and balance. This position will help you focus on the wrist curl motion without unnecessary movements.
Controlled Movement: Perform the movement in a slow, controlled manner. This ensures that the muscles are engaged throughout the range of motion, maximizing effectiveness and reducing the risk of injury.
Wrist Position: Keep your wrists straight throughout the exercise. Avoid any bending or turning to prevent strain and ensure that you're targeting the right muscles.
Weight Selection: Start with a lighter weight to master the form before progressing to heavier loads. Overloading too soon can compromise technique and increase the risk of injury.
Breathe: Maintain a regular breathing pattern. Inhale as you lower the weight and exhale as you curl it. Proper breathing supports muscle endurance and keeps you focused.
Full Range of Motion: Ensure you curl the barbell through the full range of motion-lower your wrists fully and then curl them up maximally. This ensures comprehensive muscle engagement.
Avoid Elbow Movement: Keep your elbows close to your body and avoid moving them during the exercise. This helps in isolating the forearm muscles more effectively.
Warm-Up: Always perform a good warm-up focusing on your forearms and wrists. This prepares the muscles and joints for the exercise, reducing the risk of strain.
Progress Gradually: As you become comfortable with the exercise, gradually increase the weight. Small increments help in building strength without compromising form or risking injury.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
