Behind Back Wrist Curl
The Behind Back Wrist Curl primarily works the Wrist Flexors, with secondary activation of the Pronator Teres and stabilizer support from the Triceps (Long Head). It is a barbell isolation exercise at intermediate difficulty.
The Behind Back Wrist Curl is an intermediate isolation exercise performed with barbell, following a flexion movement pattern. It primarily targets the Wrist Flexors, with secondary engagement of the Pronator Teres. This is a bilateral pushing movement, meaning both sides work together to generate force.
Hold a bar behind your back and curl it using wrist flexion.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Bilateral |
| Primary | Wrist Flexors |
| Secondary | Pronator Teres |
Muscles Worked
The Wrist Flexors is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Pronator Teres assists as a secondary mover, contributing to force production without bearing the primary load. The Triceps (Long Head) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Wrist Flexors (forearms)
Secondary Muscles
- Secondary Muscle Pronator Teres (forearms)
Stabilizer Muscles
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Grasp barbell with overhand grip, hands shoulder-width apart.
Execution
- Contract target muscles to move through full range of flexion.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Wrist Flexors.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Wrist Flexors) and can be substituted based on your equipment or variation preferences.
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