Own Every Range
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VIDEO DEMO

Behind-back wrist curl

Progression of Wrist Curl

YouTube · Exercise demonstrationBehind-the-Back Wrist CurlWatch the demonstration

PROGRESSION · HOW TO DO IT

Behind-back wrist curl

These steps are written specifically for the Behind-back wrist curl. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Behind-back wrist curl. Support the forearm on a bench or thigh with the palm up and the wrist just beyond the edge.

  2. 02
    Move the pattern

    Let the wrist open downward, then curl the palm toward the forearm without lifting the elbow.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Pause at the top and lower through the full comfortable wrist range under control. Curl without gripping harder than needed.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

BICEPS & FOREARMS / 55

Short rangeShort range

Behind-back wrist curl

Sets: 3 · Reps: 12–25

Behind-back wrist curl is a progression of Wrist Curl. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Support removes elbow and shoulder motion so the wrist flexors can move from a long bottom position into a clear shortened finish.