What muscles does the Behind-the-Back Barbell Wrist Curl work?

The Behind-the-Back Barbell Wrist Curl mainly works the forearms.

How many sets and reps of the Behind-the-Back Barbell Wrist Curl?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Behind-the-Back Barbell Wrist Curl?

Cable Reverse Curl, Cable Reverse Wrist Curl, Dead Hang and Dumbbell Reverse Curl work the same main muscle.

Behind-the-Back Barbell Wrist Curl

Hold the bar behind the back and curl the wrists to load the flexors with a novel angle.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Forearms
Equipment: Barbell
Movement: Pull

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the forearms, for when the barbell is taken or you want a change.

Questions

What muscles does the Behind-the-Back Barbell Wrist Curl work?: The Behind-the-Back Barbell Wrist Curl mainly works the forearms.
What equipment do you need for the Behind-the-Back Barbell Wrist Curl?: A barbell.
How many sets and reps of the Behind-the-Back Barbell Wrist Curl?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Behind-the-Back Barbell Wrist Curl?: Cable Reverse Curl, Cable Reverse Wrist Curl, Dead Hang and Dumbbell Reverse Curl work the same main muscle.

Program it for your clients

Coaches add the Behind-the-Back Barbell Wrist Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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