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Wrist Curl Behind the Back
In this lesson you will learn how to do wrist curls behind the back.
This exercise trains the flexors of your forearms and is a good the grip.
Find more forearm exercises at weight
training main.
Description: Wrist Curl Behind the Back
- Stand upright, with your feet at shoulder width
and look straight
forward. The arms are extended and the legs are slightly bent.
Pull your shoulders back a little.
Stand behind of a flat bench or a chair, so that you have a place
to deposit the barbell.
Then grasp the barbell with and over grip. Fingers point back.
The hands are about one shoulder width apart.
Don't start with a closed grip.
Open your grip so that the bar hangs in your finger tips and
the weight would fall on the bench if you opened your grip a little
more.
- Then close your hand and roll the bar up.
The wrists and the elbows don't move.
- Bend your hand up until your forearm
flexors are fully contracted.
Keep your arms still - Only the hand moves.
- Then bend your hand down
again and open your grip,
until the barbell lies in your finger tips again.
Trainer advice: Wrist Curl Behind the Back
- Do 15 to 35 repetitions and stretch between sets
and exercises.
- This exercise works best with a 10 to 30
kg barbell. Move slowly and concentrated.
- Feel the contraction
in your forearms.
- Exhale when you curl the bar up, inhale when you
extend.
- Stand close to the bench, so that the barbell falls on the
bench and
not on the floor if you open your hand too much.
Related instructions: Wrist Curl Behind the Back
Videos: Wrist Curl Behind the Back
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