Arms
behind-the-back-wrist-curl
Stand tall with your feet shoulder-width apart and maintain a neutral spine. Bring your hands behind your back, palms facing backward, and let your arms hang relaxed.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- flexor carpi radialis
- flexor carpi ulnaris
- palmaris longus
- flexor digitorum superficialis
Target muscles
- arms
How to perform
- 1
Stand tall with your feet shoulder-width apart and maintain a neutral spine.
- 2
Bring your hands behind your back, palms facing backward, and let your arms hang relaxed.
- 3
Gently flex your wrists, drawing your fingers upwards towards your forearms as far as comfortable.
- 4
Hold the peak flexion for a moment, feeling a stretch in the forearms.
- 5
Slowly release the flexion, returning your wrists to a neutral position.
- 6
Repeat for the desired number of repetitions, focusing on controlled movement.
Safety & form
Train smart. Read these notes before adding heavy load.
