If you don’t have access to a Smith machine, use the behind-the-back barbell wrist curl. Stand with your back to the rack and grasp the barbell using a shoulder-width pronated (overhand) grip. Start with feet shoulder width apart and the barbell behind your buttocks. Assisted inverse leg curl on lat pull-down machine. You can use the behind-the-back Smith machine wrist curl to build mass in your forearms. Your hands should be placed around shoulder width apart. Dismount the barbell and take a few steps forward. Keep away from wrist curls! The behind-the-back barbell reverse wrist curl builds strength in the forearms, increases grip strength, and improves wrist mobility. Repeat for the prescribed number of repetitions. Dismounting the barbell from the safety bars is much easier than lifting it from the floor. Behind the Back Barbell Wrist Curls. Now, many people choose to avoid direct forearm work but if you want maximum development, then wrist curls are a very good option. Jim is also the co-author of the new NY Times Best Selling Fitness and Nutrition book, LL Cool J's \"Platinum 360 Diet and Lifestyle\" and the senior site editor for Muscle \u0026 Fitness, FLEX, and Muscle \u0026 Fitness: Her magazines. Starting Position: Stand with your feet shoulder width apart, toes pointing forward.Hold a barbell with an underhand grip, your arms hanging straight down behind your back. Learn how to correctly do Behind-the-Back Barbell Reverse Wrist Curl to target Forearms with easy step-by-step expert video instruction. The behind-the-back barbell wrist curl is an exercise which works the forearms and builds grip strength effectively. Standing tall, place a barbell behind your back, your hands shoulder-width apart and your palms facing behind you. Follow me to see the exercises and training programs in your feeds. Find more forearm exercises at … Stoppani's methods are proven to work, just ask LL Cool J, Dr. Dre, Chris Pine and Mario Lopez! Lift the barbell and move away from the table. However, as with all wrist-curling exercises, do not go very heavy. Continue to go up and down with the barbell, using only your wrist strength. The concentric portion involves the lifting of the weight. Sit on a chair, support your forearm of the arm you are working over your legs, have your wrist just over your knee so you have wrist flexation. The behind-the-back barbell wrist curl can also be performed using dumbbells or a cable machine. This movement will give you a tremendous pump in your forearms. From here, raise the barbell using your wrist strength. Once you have finished, either carefully walk the barbell back to the rack, pass it back to your training partner, or lower it to the floor. Standing Wrist Curl Behind Back Instructions Begin the exercise by selecting a barbell weight and holding it behind your back using an underhand grip (palms facing out). Want full access to one of the most educated minds in the fitness industry? This will work more the front muscles in the forearm. A behind-the-back barbell wrist curl is a resistance exercise, which involves the primary wrist flexors, the flexor carpi radialis and flexor carpi ulnaris. With a over hand grip on the dumbbell do curls. You can also perform the behind-the-back barbell wrist curl in a power rack (see video). The grip is shown in the pictures. This exercise is performed standing with an Olympic bar or other barbell alternative with the barbell lifted behind your back. Set a loaded barbell on a squat rack at glute height. Hurt my wrist. Keeping your elbows slightly bent, exhale as you slowly raise the barbell by first clenching your fists so that the barbell is raised into the palms of your hands and then flexing your wrists. 1 Curl your wrists up towards the ceiling, keeping your arms in the same position the entire time. 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