Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredCable
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Forearms
Behind-The-Back Cable Wrist Curl Instructions
- Set up for the exercise by attaching a straight bar to the lower pulley cable and selecting the weight you want to use on the stack.
- Grasp the bar behind your back using an overhand grip (palms facing out) with your hands no wider than shoulder-width apart.
- Stand straight up with your feet shoulder-width apart and look straight forward. Bending only at the wrists, let the bar drop as far as possible. This is the starting position for the exercise.
- Slowly raise the bar as far as possible squeezing the forearm muscles at the top of the movement. Only your wrists should be moving.
- Pause, and then slowly lower the weight back to the starting position.
- Repeat for desired reps.
Behind-The-Back Cable Wrist Curl Tips
- Lighter weight should be used with proper technique. It doesn't take heavier weight to make this exercise effective.
- Keep the rep timing slow, and pause/squeeze the forearms for a count of two at the top of the movement for added intensity.
- Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.
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