Behind-the-Back Dumbbell Wrist Curl
Holding the dumbbells behind the hips keeps the arms still so only the wrists work; the load is lightest at the bottom, where the weight hangs straight under the wrist, and heaviest at the top of the curl. It is a simple standing option when a bench is not free and it trains grip endurance at the same time. Keep the reps high and the load light, focusing on a smooth roll of the weight through the fingers.
- Equipment
- Dumbbell
- Body part
- Forearms
- Type
- Strength
- Browse by muscle
- Brachioradialis
- Browse by movement
- Wrist Flexion
- Target
- Brachioradialis
- Secondary
- Extensors
How to do it
- 1
Stand tall holding a dumbbell in each hand behind your hips, palms facing back.
- 2
Let the dumbbells roll down toward the fingertips as the wrists open.
- 3
Curl the wrists up, closing the fingers and lifting the dumbbells behind you.
- 4
Squeeze the forearms at the top without moving the elbows or shoulders.
- 5
Lower slowly to a full stretch and let the fingers open.
- 6
Keep the upper arms still and vertical throughout the set.
Tips
- Let the weight roll to the fingertips at the bottom for a bigger range.
- Keep the elbows locked to your sides so the shoulders do not swing.
- Use light dumbbells and high reps; this is an endurance movement.
Variations
Common mistakes
- Turning the palms toward the body instead of back. The dumbbells then hang beside the hips and the wrist bends sideways rather than curling behind you.
- Using hex dumbbells whose corners catch the back of the thighs, so the rep stops an inch early. Round bells, or a slightly wider stance, leave the wrists room to finish.
- Letting one hand lead the other. You cannot see them back there, so count the top squeeze out loud or watch side-on in a mirror until the rhythm is even.
- Rounding the upper back and letting the chest drop as the forearms burn. Stand tall so the arms stay vertical and the dumbbells stay under the shoulders.
Frequently asked
- How many reps of the behind-the-back dumbbell wrist curl should a beginner do?
- Treat it as endurance work: three sets of 20 to 25 reps with 10 to 20 pound dumbbells, or a two-minute finisher where you go until the fingers start to open, rest 20 seconds, and go again. Add reps rather than weight, since heavier bells behind the hips get hard to control before they get hard to curl. Once or twice a week at the end of a pull day is plenty.
- What can I do instead of the behind-the-back dumbbell wrist curl?
- A barbell behind the glutes trains both hands on one implement, which keeps them in step, but it needs a rack to set up. A low cable taken behind the back holds tension at the bottom of every rep. If a bench is free, the seated version over the thighs gives you a firmer base and lets you see what your hands are doing. All three work the same flexors.
- What is the behind-the-back dumbbell wrist curl good for?
- It is the standing option when every bench is taken, and holding the bells behind the hips keeps the arms still while the fingers work to hold on, so it is as much grip endurance as forearm work. It is a poor pick for heavy loading, since the position gets hard to control once the dumbbells grow, and it is awkward in a crowded space where you cannot see what is hanging behind you.
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