Forearm curls behind the back

To assume the correct starting position for Underarm Curls behind the back, stand upright. Your legs are hip-width apart. The lower back forms a slight arch to protect the spine. The chest is slightly extended forward, and your gaze is directed forward. Now, reach behind your back to grab the barbell or the cable handle to prepare for the execution.

Movement execution

Behind your back, hold the barbell with both hands. The wrists are an extension of your arms, slightly bent to protect the elbow joints from injuries. While exhaling, bend the wrists maximally upward. Then, inhale and slowly return to the starting position.

There are various variations of Underarm Curls behind the back. At this point, you'll find guidance on performing the classic exercise with the cable. Further in the article, two additional variations with the cable will be introduced.

The arms are stretched downward behind your back with the cable pull bar. The wrists are in line with the arms, slightly bent to protect the elbow joints. While inhaling, bend the wrists upward, extending the movement as far as comfortable. While exhaling, return to the starting position.

Stressed muscles and common mistakes

Additional information regarding the involved muscle groups and frequent misconceptions during the execution of the exercise Underarm Curls behind the back can be found on the website Underarm Curls / Wrist Curls.

Alternative variations to forearm curls behind the back

To add variety to your training, you can also engage in similar exercises or other variations of Underarm Curls behind the back.