Behind-the-Back Wrist Curl

How to do it

1. Setup

   Keep the upper arm stable, wrist neutral and shoulder relaxed.

2. Execution

   Curl by closing the elbow, squeeze without rolling the shoulder forward, then lower completely.

3. Avoid

   Avoid swinging the torso or letting the elbows drift to move more weight.

4. Overload

   When you complete every prescribed set at the top of the rep range with clean form, increase the load by 2.5–5% next session.