Exercise:

Behind-the-Back Wrist Curls

Target Muscle:

Forearms

Secondary Muscle:

None

Equipment Needed:

Barbell

Proper Execution:

Pick up a barbell off the ground and space your feet about shoulder-width apart. Hold the bar behind your back with your palms facing away from your body. Curl the weight up towards your back until your forearms are fully flexed. Pause briefly at the top and then lower the weight back down until you feel a full stretch in your forearms. Continue until you reach muscular failure.

Tips:

Make sure to use a complete range of motion on this exercise by fully flexing your forearms and getting a complete stretch at the bottom.