Dumbbell Behind Back Forearm Curl
Dumbbell isolation movement performed behind the back that targets the forearm flexors to build grip strength and size; commonly used to minimize bicep involvement.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms
Secondary Muscles
Biceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Biceps
3/10Brachialis
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand upright holding a dumbbell in each hand behind your glutes, palms facing backward away from your body, with arms fully extended.
- Allow the dumbbells to roll down to your fingertips by extending your wrists.
- Curl the weights upward by flexing your wrists as high as possible while keeping arms straight.
- Squeeze the forearms hard at the top contraction.
- Lower the weights under control back to the fingertips.
Coaching Tips
Form Cues
- Roll to fingertips
- Squeeze hard
- Keep elbows straight
- Isolate the wrists
Breathing
Exhale as you curl the wrists up, inhale as you lower the weights.
Tempo
3-1-1
Range of Motion
From full extension at the fingertips to full flexion of the wrist.
Safety
Safety Notes
- Start with light weights to avoid wrist strain
- Stop if you feel sharp pain in the wrists
Spotting
Not recommended; perform solo.
Common Mistakes
- Bending elbows
- Using momentum
- Short range of motion
- Shrugging shoulders
When to Avoid
- Wrist injuries
- Elbow tendonitis
Flexibility Needed
- Adequate wrist flexion and extension range
Build Up First
- Basic grip strength
- Ability to maintain upright posture
Also known as
Behind The Back Wrist Curl, Standing Dumbbell Wrist Curl, Rear Wrist Curl
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