Form cues
- Wrist only
- Don’t swing arm
- Full wrist flexion
- Controlled lowering
Exercise
Dumbbell Behind-the-Back Wrist Curl
Lower arms, dumbbell
A forearm isolation exercise curling a dumbbell behind the back to emphasize forearm flexors.
Target: forearms. Also works: flexor carpi radialis, flexor carpi ulnaris.
Steps
- Stand with dumbbell held behind your back, arm straight, palm facing backward.
- Allow the dumbbell to roll down your fingers slightly.
- Flex your wrist to curl the dumbbell up.
- Squeeze at the top of the movement.
- Lower the weight back down slowly.
Common mistakes
- Using arm instead of wrist
- Incomplete range
- Jerking movement
Breathing
Exhale during curl, inhale lowering down.
In the app, search for Dumbbell Behind-the-Back Wrist Curl and add it to a workout.