Behind Back Wrist Curl

Behind Back Wrist Curl Instructions

• Have a barbell loaded in a rack or resting atop a flat bench. 
• Facing away from the barbell, grap the bar with a pronated grip with your arms behind you. 
• Palms are facing away from you.
• Unrack the bar.
• Have a strong starting position with your core braced, chest up, neutral spine, and eyes fixated straight ahead. 
• Never lose your strong posture as you fatigue. 
• Execute by flexing only at your wrist and bringing the bar upward. 
• Create the mind-muscle connection that your forearms are controlling the movement
• Not the momentum or the musculature. 
• At the top, slowly lower to the starting position.

*Tips*

• Avoid shrugging the weight up as you fatigue.
• Don't bounce the weight up and down. To maximize the effectiveness, performed each rep in a controlled manner.