Wrist curls with a barbell behind your back are an important exercise for comprehensively pumping the forearms, especially the wrist flexors. Due to the standing position, the forearm receives a much greater load than the same wrist bending on a bench.
Application and Benefits
The wrist curl with a barbell behind your back specifically targets the forearm flexor muscles, perhaps more effectively than the bench curl option. However, it is better to try both options and understand which one is right for you.
Technique for performing wrist curls with a barbell behind your back
Grip width is shoulder-width apart, feet are also shoulder-width apart
Place the barbell on the holders, somewhere at the level of your lowered arms. If this is not possible, then we take it directly from the floor, standing as if performing a Hackenschmidt squat.
So we removed the barbell, it is on fully straightened arms, the position of the body is level.
As you exhale, you need to smoothly bend your arms at the wrists, using the force of the muscles of the forearms, thereby lifting the barbell up
Hold the bar in this position for a couple of seconds, then slowly lower it.
When the bar reaches the bottom point, repeat the curl for the number of reps you set.
Features of wrist curls with a barbell behind your back
To increase the load, you can take the barbell in a more standard position. Also, to increase the load and additionally work out the muscles of the forearm at the bottom of the movement, you can slightly straighten your fingers so that the bar seems to roll over them.
Do not lean your body forward, this will reduce the effectiveness of the exercise.
Flexion occurs only at the wrists, elbows and shoulders are fixed and motionless.
Behind your back wrist curls can also be done with dumbbells if holding the barbell is uncomfortable. But the technique in this version will be more difficult, since lifting two dumbbells behind your back in a concentrated manner is more difficult than doing it with a barbell. Therefore, you need to choose an option in which you will work out the muscles of the forearm as much as possible.
Conclusions
The back curl is a good forearm exercise to have in your arsenal. You can alternate it with the front bend option.
