About this exercise
The behind-the-back wrist curl strengthens the forearm flexors through wrist flexion, building grip strength and forearm size while standing.
Behind the back dumbbell wrist curl
Step by step instructions, muscle activation and variants for the Behind the back dumbbell wrist curl.
EasyInner forearm
How to Perform
- Stand upright holding a dumbbell in each hand behind your glutes, palms facing back
- Keep your arms straight and your upper body still
- Let your wrists relax so the dumbbells lower toward your fingertips
- Curl the dumbbells up by flexing your wrists
- Squeeze your forearms at the top of the movement
- Slowly lower back down and repeat
Muscle Activation
Primary
Inner forearm
Secondary
Outer forearm
Common Mistakes
Common mistakes content is coming soon.
About the Behind the back dumbbell wrist curl
The Behind the back dumbbell wrist curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.