Forearms · Dumbbells

Dumbbell Behind Back Wrist Curl

The dumbbell behind back wrist curl is an isolation exercise designed to target the wrist flexors of the forearms. It builds forearm mass and grip strength, fitting best near the end of an arm or pulling session.

Muscles: Forearms
Equipment: Dumbbells
Type: Strength
Animation: Men

How to do it

Stand upright holding a dumbbell behind your back with both hands.
Keep your arms straight and the weight resting against your glutes.
Maintain good posture with your core engaged.
Curl the weight up by flexing your wrists as high as possible.
Slowly lower the weight back to the starting position.

Common mistakes

Bending the elbows during the movement shifts tension away from the forearms and onto the biceps.
Swinging the torso to lift the load reduces muscular engagement and places excessive shear stress on the wrist joints.
Selecting weights that are too heavy restricts the range of motion and prevents a full contraction at the top.

Tips

Pause for a full second at peak wrist flexion to maximize mechanical tension on the flexor muscles.
Allow the dumbbells to roll down slightly onto the fingers at the bottom for an extended stretch before curling upward.
Keep the shoulders pulled back and the core engaged to maintain a stable, upright posture throughout the set.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions with 45 to 60 seconds of rest between sets to target forearm hypertrophy and endurance.

Muscles worked

Dumbbell Behind Back Wrist Curl: forearms

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why perform wrist curls behind the back instead of resting on a bench?

The behind-the-back position keeps constant tension on the flexors at the peak of the curl without relying on an external surface for support.

What should be done if wrist pain occurs during this exercise?

Stop the exercise immediately and consult a medical professional, as continuing through sharp joint pain risks tendonitis or sprains.

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