How to perform the Behind the Back Wrist Curl
- 1Set a cable to the lowest setting, attach a straight bar, stand facing away from the machine, and grab the bar behind you with your arms straight or slightly bent and your palms facing away from your back. Stand tall with your feet about hip-width apart and let the bar rest close to your thighs.
- 2Without moving your arms or shoulders, curl your wrists up as high as you comfortably can, squeezing your forearms at the top, then slowly lower the bar back down under control. Breathe out as you curl the weight up and breathe in as you lower it back down, keeping the movement smooth and steady.
Coach tips
- Keep your shoulders relaxed and still so the work stays in your forearms, not your upper body.
- Use a weight that lets you move slowly and with control; if you’re swinging or shrugging, it’s too heavy.
- Let the bar roll slightly toward your fingers at the bottom, then curl it back into your palm to increase forearm engagement without losing your grip.
Train forearms smarter
One rep, one set. Hypro turns the Behind the Back Wrist Curl into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Behind the Back Wrist Curl weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much forearms you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Behind the Back Wrist Curl fits right into proven hypertrophy and strength templates.
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