Standing Cable Behind The Back Wrist Curl
Differentiation: Mechanics
This variation of a behind the back wrist curl is unique. Here is how: you use a cable machine | to maximize the continual resistance applied to your forearm throughout the exercise.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its lowest setting, closest to the floor.
3) Obtain a [straight] bar attachment.
4) Clip a bar attachment onto the pulley hook set to the lowest setting on the cable machine.
5) Stand with your back facing the cable machine pulley, about an arm's length from the machine.
6) Kneel down and reach behind your body
7) Grasp the bar with your hands shoulder-width apart - using an underhand grip
8) Stand up with the bar in your hands.
9) The bar should run across your glutes.
10) Place your feet shoulder-width apart for stability.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Standing straight up, exhale while you curl the bar upward...
3) ...until you have listed the bar as high as possible, using only your wrists.
4) Hold the contraction at the top for a count of one second.
5) Inhale while you lower the bar...
6) ...down to the starting position using a controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your body straight during the entire movement.
Do not lift your arms up or shrug the bar. Only move your wrists to curl the bar up.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.