Behind-the-back Wrist Curl

PrimarySecondaryNot worked

This movement mainly trains forearms, and also recruits Biceps.

What the movement loads

The wrist flexors, on the inside of the forearm. They are what holds the bar in every pull: training them directly pushes back the point where the grip fails before the back does.

How to load it

Fifteen to twenty-five reps. The range is short and the load modest: reps do the work here, not weight.

The recurring mistake

Loading it like a biceps curl. The wrist has neither the leverage nor the joint surface for that, and the joint complains before the muscle progresses.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Dumbbell Behind Back Wrist Curl
• Dumbbell Over Bench Wrist Curl
• Dumbbell Seated Neutral Wrist Curl
• Weighted Standing Curl