In this lesson, you will learn how to do wrist curls behind the back. This exercise trains the flexors of your forearm muscles and strengthens your grip. Find more forearm exercises at Weight Training and Bodybuilding.
Execution
Stand upright with your feet shoulder-width apart and look straight ahead. Your arms should be extended, and your knees slightly bent. Pull your shoulders back slightly.
Stand behind a flat bench or a chair so that you have a place to rest the barbell after the last repetition.
Grasp the barbell with an overhand grip (fingers pointing backward). Your hands should be about shoulder-width apart. Don’t grip the bar too tightly. Open your grip so that the barbell hangs from your fingertips, and the weight would fall onto the bench if you opened your grip any further.
Then close your hands and curl the barbell up. Your wrists and elbows should remain stationary.
Bend your wrists upward until your forearm muscles are fully contracted.
Then lower your wrists back down and open your grip until the barbell hangs from your fingertips again.
Advice
Do 15 to 35 repetitions and stretch your forearm muscles between sets.
This exercise works best with a barbell weighing between 10 and 30 kg. Move slowly and with concentration.
Feel the contraction in your forearms.
Exhale as you curl the barbell up and inhale as you extend your fingers.
Stand close in front of the bench so that if the barbell falls, it won’t drop on the floor.
Suggestions
