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Exercise 70

Behind-the-Back Dumbbell Wrist Curl

Loaded wrist flexion and extension exercise that works the forearms in a controlled manner.

BackForearms
Athletic Station visual preview for Behind-the-Back Dumbbell Wrist Curl
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet shoulder-width apart and a dumbbell in each hand positioned behind your body.
  2. Keep your spine upright, abs engaged, chest open, and arms extended throughout the movement.
  3. Keep your palms facing backward or in a position compatible with the behind-the-back grip.
  4. Flex your wrists to raise the dumbbells with control.
  5. Keep your forearms stable and isolate the movement to the wrist joints.
  6. Avoid swinging your torso, bending your elbows, or using momentum to help lift the weight.
  7. Lower the dumbbells slowly to the starting position, controlling the entire return phase.
  8. Exhale as you flex your wrists and inhale as you lower.

What you should feel

Work in the forearms, especially the wrist flexor muscles, with localized and controlled effort. You should feel tension through the forearms without pain in the wrists, elbows, shoulders, or lower back.

Groups mentioned in the description

BackForearms

Exercise questions

How do you perform Behind-the-Back Dumbbell Wrist Curl?

Stand with your feet shoulder-width apart and a dumbbell in each hand positioned behind your body. Keep your spine upright, abs engaged, chest open, and arms extended throughout the movement. Keep your palms facing backward or in a position compatible with the behind-the-back grip. Flex your wrists to raise the dumbbells with control. Keep your forearms stable and isolate the movement to the wrist joints. Avoid swinging your torso, bending your elbows, or using momentum to help lift the weight. Lower the dumbbells slowly to the starting position, controlling the entire return phase. Exhale as you flex your wrists and inhale as you lower.

What does Behind-the-Back Dumbbell Wrist Curl work?

Loaded wrist flexion and extension exercise that works the forearms in a controlled manner.

What should you feel during Behind-the-Back Dumbbell Wrist Curl?

Work in the forearms, especially the wrist flexor muscles, with localized and controlled effort. You should feel tension through the forearms without pain in the wrists, elbows, shoulders, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.