How to do wrist curls behind the back

This is an animated body sculpting tutorial for wrist curls behind the back. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning wrist curls behind the back.

How to do Wrist Curl Behind the Back

In this lesson you will learn how to do reverse wrist curls in a seated position - Forearms between knees or on the thighs. The reverse wrist curl trains the outsides (flexors) of your forearms while the normal wrist curl trains the insides (extensors).

Description: Wrist Curl Behind the Back

* Stand upright, with your feet at shoulder width and look straight forward. The arms are extended and the legs are slightly bent. Pull your shoulders back a little. Stand behind of a flat bench or a chair, so that you have a place to deposit the barbell. Then grasp the barbell with and over grip. Fingers point back. The hands are about one shoulder width apart. Don't start with a closed grip. Open your grip so that the bar hangs in your finger tips and the weight would fall on the bench if you opened your grip a little more.
* Then close your hand and roll the bar up. The wrists and the elbows don't move.
* Bend your hand up until your forearm flexors are fully contracted. Keep your arms still - Only the hand moves.
* Then bend your hand down again and open your grip, until the barbell lies in your finger tips again.

Trainer advice: Wrist Curl Behind the Back

* Do 15 to 35 repetitions and stretch between sets and exercises.
* This exercise works best with a 10 to 30 kg barbell. Move slowly and concentrated.
* Feel the contraction in your forearms.
* Exhale when you curl the bar up, inhale when you extend.
* Stand close to the bench, so that the barbell falls on the bench and not on the floor if you open your hand too much.