The Standing Behind-the-back Wrist Curl is one of the most popular exercises to work the muscles of the wrists, forearms, and fingers. It is typically done for moderate to high repetitions, like 8-15 reps for each set. It can be used as an isolated forearm training, or as part of a workout focusing on arms.
Standing Behind-the-back Wrist Curl exercise is intended to be a strength exercise to the extent that one could powerlift through a forearm-focused exercise. Therefore, each repetition should not take more than 1 second.
Although this workout may appear rather complicated, it’s really quite simple after the fundamental concept has been comprehended. It is recommended to begin by using a lightweight to find the right weight to perform the exercise. Because of the upright position that Standing Behind-the-back Wrist Curl is carried out, the fingers and hand ligaments are likely put under more stress. Take this into your decision-making process when choosing the right weight to perform this exercise. Be aware that while the movements that this activity requires are not too much however the difficulty and the burn could be significant. This is not unusual.
While dumbbells can be utilized to do this workout, it’s suggested that they not be used since they can be awkward and make wrists more prone to injuries. Standing Behind-the-back Wrist Curl exercise is much more effective using the barbell.
Some experts suggest or allowing the weight to go away from the grasp of the thumb at the top or end of the movement, or employing an untrue grip (an explanation for “false grip” will be provided in the next paragraph) to maximize the benefits of this move. If you do not have super-strong forearms or are an advanced lifter, you’ll be able to benefit greatly from this exercise simply by lifting the weight and then letting it go and keeping the grip firm on the object.
The false grip refers to a type of grip that does not have the thumbs tightly wrapped in a circle around the bar. The result of this type of grip is injury. If your hand sweat or the form becomes shaky, the weight could be placed at risk by the person you are holding it with or those around you.
Instructions for Standing Behind-the-back Wrist Curl
- Begin by standing straight and placing a barbell between your glutes, extending them to the arm with an incline grip (palms are facing back away from your glutes), and keeping your hands about shoulder width from one another.
- You must be looking straight ahead with your feet separated by a shoulder width from one the other. This is the ideal starting point.
- As you exhale, slowly raise the barbell upwards by curving the wrist with a semi-circle motion to the ceiling. NOTE: Your wrist should be the only part of your body in motion during this workout.
- Make sure to hold the exercise for a second then lower the barbell to its starting point while exhaling.
- Repeat until you reach the recommended number of repetitions.
- Once you’re done, lower your barbell back towards the squat rack, or the floor by bending your knees. Tips: It is easiest to pick it up by squatting on a rack, or ask a partner to hand the barbell to you.
- Modifications: You can also use dumbbells to perform this exercise with the abovementioned movements. Another option is using one dumbbell at a time to create more isolation.
Additional Information for Standing Behind-the-back Wrist Curl
- The forearms are isolated, causing them to work on their own.
- Excellent exercise that is specific to climbing and arm wrestlers
- Develops greater forearm size and finger strength
- A lightweight must be used with the correct technique. It’s unnecessary to use a lot of weight to be effective in this workout.
- Make sure to keep the reps’ timing steady and then pause or squeeze the forearms until you’ve reached a two-count after the highest point of the exercise to add intensity.
- Utilize a complete range of movement making sure that the weight is dropped as low as is possible near the bottom of the motion.
- It’s a good idea to find a trainer or hand them the bar, or utilize a rack to lift it up.
- After you’re done, lower the bar onto a rack or bend the knees at an angle and lower it down to the floor.
Alternates for Standing Behind-the-back Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
- Seated One-Arm Dumbbell Palms-Up Wrist Curl
- Seated Palms-up Wrist Curl
