Standing behind-the-back wrist curl

• The standing behind-the-back wrist curl is a great exercise for isolating the forearms and helping them work alone.
• It is a popular choice for climbers and arm wrestlers, as it helps to develop greater forearm size and finger strength.
• It is a simple exercise that can be done with a pair of dumbbells or a barbell, and should be done for 8-15 reps per set.
• This exercise is great for strengthening the muscles in your forearms, wrists, and fingers, and can also be used as part of a larger arms-focused workout.
• Make sure to keep your form consistent and your arms and shoulders still throughout the exercise.

1. Start by standing straight and holding a barbell behind your glutes at arm’s length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
2. You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
3. While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
4. Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
5. Repeat for the recommended amount of repetitions.
6. When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.

Variations: You can also perform this exercise with dumbbells using the same movements as described above. Another option is to use one dumbbell at a time for better isolation.

1. Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
2. Make sure to maintain a neutral spine and engage your core throughout the exercise.
3. Before starting the exercise, warm up your wrists and forearms by performing wrist circles and finger stretches.
4. Focus on maintaining proper form and control throughout the movement. Avoid using momentum or swinging the barbell.
5. Gradually increase the weight and intensity of the exercise as your strength and endurance improve.
6. Remember to breathe properly during the exercise, exhaling as you lift the barbell and inhaling as you lower it back down.
7. If using dumbbells instead of a barbell, ensure that both dumbbells are of equal weight to maintain balance and symmetry.
8. To add variation to the exercise, try performing it with one dumbbell at a time to isolate each forearm.
9. Listen to your body and stop the exercise if you experience any pain or discomfort. Consult with a fitness professional if needed.
10. After completing the exercise, take a few minutes to stretch your wrists and forearms to promote recovery and prevent tightness.

1. Warm up properly before starting the exercise to prepare your muscles for the movement.
2. Use a weight that is appropriate for your fitness level and gradually increase the weight as you get stronger.
3. Maintain proper form throughout the exercise by keeping your back straight and your shoulders relaxed.
4. Focus on using your wrists to perform the movement and avoid using your arms or shoulders.
5. Exhale as you lift the barbell and inhale as you lower it back down to the starting position.
6. Start with a lighter weight and higher repetitions to practice the correct technique before increasing the weight.
7. If using dumbbells, make sure to grip them firmly and avoid dropping them.
8. If using a barbell, be cautious when lowering it down to the squat rack or the floor to avoid injury.
9. If you experience any pain or discomfort during the exercise, stop immediately and consult a fitness professional.
10. Stay hydrated and take breaks as needed to prevent overexertion.