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.
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
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Wrist Flexors (forearms)
Secondary Muscles
- Secondary Muscle Pronator Teres (forearms)
Stabilizer Muscles
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- 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.
Alternative Exercises
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