The behind the back wrist curl is an exercise that targets the wrist flexors and extensors. This exercise is effective in building wrist strength and improving grip strength, which is beneficial for athletes and weightlifters.
How To Perform The Behind The Back Wrist Curl
To perform the behind the back wrist curl, follow these steps:
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip behind your back.
- Your hands should be shoulder-width apart and your palms facing away from your body.
- Slowly lift the barbell towards your body by flexing your wrist.
- Hold the barbell at the top for a few seconds.
- Lower the barbell slowly by extending your wrist to the starting position.
- Repeat for several reps.
Behind The Back Wrist Curl Variations
The behind the back wrist curl can be performed in different variations to target different areas of the forearm muscles. Here are some variations:
Reverse Grip Behind The Back Wrist Curl
The reverse grip behind the back wrist curl is performed the same way as the regular behind the back wrist curl, but with an underhand grip. This variation targets the wrist extensors more than the flexors.
One Arm Behind The Back Wrist Curl
The one arm behind the back wrist curl is performed the same way as the regular behind the back wrist curl, but with one arm at a time. This variation allows for more focus on one arm at a time and greater range of motion.
Benefits Of The Behind The Back Wrist Curl
The behind the back wrist curl has several benefits:
- Improves wrist strength
- Improves grip strength
- Helps prevent wrist injuries
- Targets the forearm muscles
- Can be performed with minimal equipment
Tips For Performing The Behind The Back Wrist Curl
Here are some tips for performing the behind the back wrist curl:
- Start with light weights
- Keep your elbows close to your body
- Use a slow and controlled motion
- Focus on the contraction of the forearm muscles
- Breathe in during the lowering phase and exhale during the lifting phase
Conclusion
The behind the back wrist curl is an effective exercise for building wrist and grip strength. It can be performed in different variations to target different areas of the forearm muscles. Remember to start with light weights and focus on proper form and technique.