Behind-the-back Barbell Wrist Curl

Behind-the-back Barbell Wrist Curl

The behind-the-back barbell wrist curl exercise remains one of the most overlooked movements
in the entire weight-resistance training exercise portfolio. For every thousand trainees who indulge in
countless sets of reverse-curls, and conventional wrist curls (and even hammer curls) you may find a
handful of trainees willing to incorporate the behind-the-back wrist curl application into their forearm
routine. The omission of the behind-the-back wrist-curl movement represents a major oversight
as this movement emerges as one of the most effective contributors to forearm development.

Considerations for Hand-grip Applications
The benefit of this exercise is that it provides strong activation of the entire anterior-median
group. The flexor digitorum superficialis and flexor digitorum profundus, along with the flexor pollicis
longus muscles can all be activated by allowing the bar to roll down into the fingers during the
completion of the eccentric phase of the movement. If the bar is permitted to roll down into the area
of the fingers it should be done so with a high measure of control (as outlined in the seated wrist-curl
exercise presented earlier in this section).

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the exercise by standing facing away from a barbell
stand (which has a light barbell resting upon it).
- Grasp the barbell in a palms-facing backward shoulder-width grip.
- Lower the arms to the fully-extended position and establish a shoulder width stance with the feet
pointed slightly outward. You will want to apply hip and knee-flexion (slight and establish an
erect position of the head.
- Initiate the concentric contraction phase of the movement by curling the barbell upwards toward
the forearm. You will want to curl with caution and apply a slow speed-of- contraction movement
application in effort to avoid straining the attachments in the back of the hand which are
extended to their fully-stretched position during the curling action. You will also want to avert
the strong urge to dip down and extend at the hips and knees in effort to incorporate momentum
into the lift.
- Curl the weight up to the natural finish-position in the concentric contraction ROM. Remember
to squeeze the forearms in the fully-completed finish-position and hold for two counts. You will
want to resist the temptation to raise the elbow during the lift.
- Slowly begin the eccentric contraction
phase of the movement extending the
wrists downward. You will want to utilize
high-concentration in directing
strong neural-impulsing into the forearm
muscles in effort to exert maximum
emphasis upon the forearms during
the eccentric phase. Remember to
squeeze the forearms at the conclusion
of the eccentric phase of the movement.

Keys to the Lift
- Utilize light resistance selection and
apply highly-controlled slow speed-of contraction
movement applications
during the concentric contraction phase
of the lift in order to reduce the risk of
straining the attachments in the back of
the hand.
- You will want to maintain the fullyextended
arms position throughout the
entire application of the movement.
- You will want to avoid the strong temptation
to dip down and apply a thrusting
action at the initiation of the concentric
contraction phase in effort to
incorporate momentum onto the lift.