A standing isolation exercise for the forearm flexors, with the barbell held behind the body. The behind-the-back setup creates a distinct wrist-flexion variation.
Stand with your feet shoulder-width apart, holding a barbell behind your back with an overhand grip.
Keep your arms straight and close to your body, with your palms facing backward.
Slowly curl your wrists upwards, lifting the barbell as high as possible without moving your arms.
Pause at the top of the movement for a moment to maximize contraction.
Lower the barbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions.
Use a light to moderate weight to maintain control throughout the exercise.
Focus on isolating the wrist movement; avoid using your arms or shoulders.
Maintain a slight bend in your knees for better balance and stability.
Keep your core engaged to support your lower back during the exercise.
Perform the movement slowly to increase time under tension and enhance muscle engagement.
Bending the elbows or swinging the torso instead of moving only through the wrists.
Allowing the barbell to drift away from the back of the thighs.
Using a load that prevents a controlled wrist range.
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