When it comes to building strength in your arms, most people focus on biceps and triceps. However, forearm strength is equally important for performing daily tasks and sports activities. One of the most effective exercises for building forearm strength is the behind the back forearm curl. In this article, we will discuss how to perform this exercise, its benefits, and variations.
What Are Behind The Back Forearm Curls?
Behind the back forearm curls are an isolation exercise that target the muscles in your forearms. This exercise involves holding a barbell behind your back with an overhand grip, and curling it up towards your shoulders by flexing your wrists. It primarily works the brachioradialis, which is the largest muscle in your forearm.
How To Perform Behind The Back Forearm Curls?
Follow these steps to perform behind the back forearm curls:
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Hold a barbell with an overhand grip behind your back, with your hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Curl the barbell up towards your shoulders by flexing your wrists.
- Hold the contraction for a second, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Benefits Of Behind The Back Forearm Curls
Behind the back forearm curls offer several benefits:
- Build forearm strength: This exercise targets the brachioradialis muscle, which helps in gripping and lifting heavy objects.
- Prevent injuries: Strong forearms can help prevent wrist and elbow injuries in daily activities and sports.
- Improve grip strength: Improved grip strength can help in performing exercises like deadlifts, pull-ups, and rows.
- Better aesthetics: Well-developed forearms can improve the overall appearance of your arms.
Variations Of Behind The Back Forearm Curls
Here are some variations of behind the back forearm curls:
- Reverse grip behind the back curls: This variation involves holding the barbell with an underhand grip, which primarily works the brachialis muscle.
- Single arm behind the back curls: This variation involves using one arm at a time, which helps in isolating each forearm muscle.
- Barbell wrist curls: This exercise involves holding the barbell with an underhand grip and curling it up by flexing your wrists, which primarily works the wrist flexor muscles.
Tips For Performing Behind The Back Forearm Curls
Here are some tips for performing behind the back forearm curls:
- Start with a lighter weight and gradually increase it as you get comfortable with the exercise.
- Keep your elbows close to your sides throughout the exercise to avoid shoulder strain.
- Engage your core muscles to maintain proper posture and balance.
- Avoid jerking the weight up or using momentum to lift it.
- Perform the exercise in a slow and controlled manner for maximum benefits.
Conclusion
Behind the back forearm curls are an effective exercise for building forearm strength and improving grip. It primarily targets the brachioradialis muscle and offers several benefits like injury prevention and better aesthetics. You can also try variations like reverse grip behind the back curls and single arm behind the back curls to target different forearm muscles. Follow the tips mentioned above to perform this exercise safely and effectively.