Behind Back Wrist Curl

Directions:

Preperation/body position

1. Load bar with correct weight. Put on safety collars.
2. Rest bar on low rack, or bench.
3. Face away from the bar, and grasp the barbell with an underhand grip from behind, so barbell is behind your body.
4. Stand upright, torso erect and back straight.

Excution/Movement

1. Keeping arms stationary, and maintain good body posture, allow barbell to roll down fingers.
2. Grip barbell back into a firm grip, then flex wrist upwards to peak contraction.
3. Repeat for desired amount of repetitions.

Comments

This variation of the wrist curl will recruit the wrist flexors of the forearm successfully.

If the exercise is uncomfortable on the wrist then look to change grip width. If this does not relieve the stress, then try out the barbell wrist curl.

For hypertrophy 25+ reps will likely yield the best results, providing optimal time under tension for type i fibres. This will likely provide adequate stimulation for hypertrophy to occur.