How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the behind the back wrist curl in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Behind the Back Wrist Curl: how to do it and muscles worked

The behind the back wrist curl mainly works your forearms. You need a barbell.

Muscles worked

Main

Forearms

How to do the behind the back wrist curl

1
Stand holding a barbell behind your back with an underhand grip, hands shoulder-width apart and arms straight. Stand tall with your shoulders back.
2
Let the bar roll to your fingertips, then curl it up by bending only your wrists. Squeeze your forearms at the top.
3
Lower slowly over 3 seconds and breathe out as you curl. Keep your arms straight and your torso still.

Form tip: Use a light barbell, and do not swing with your hips or bend your elbows; stop if your wrists hurt.

Common questions

Which muscles does the behind the back wrist curl work?: The behind the back wrist curl mainly works your forearms.
What equipment do I need for the behind the back wrist curl?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the behind the back wrist curl in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More forearms exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.