behind-the-back write curls

Muscle Groups

arms forearms flexor
Behind-the-back wrist curls are an isolation exercise used to target the biceps brachii muscles in your upper arm. Holding a barbell or dumbbell behind your back, stand up tall with your feet shoulder-width apart and your palms facing away from your glutes. Then, slowly curl the weight up towards your shoulder blades using the strength of your arms and contracting your bicep muscles as you lift. Once you reach the peak of the movement, slowly lower the weight back down to starting position. This exercise is excellent for those looking to isolate and develop their bicep muscles, increasing both strength and size. It's important to note that using proper form throughout the movement is crucial, as lifting heavy weights with incorrect form can cause strain and injury to your biceps and wrists.