Dumbbell Behind Back Curl

Dumbbell Behind Back Curl gif

About

This exercise targets your forearms and lower biceps.

How to Dumbbell Behind Back Curl

Starting Position

Hold the dumbbell and extend your arm back behind your body.

Proper Form

1. Bend your elbows and lift the dumbbell from behind.

2. Slowly lower it down.

Breathing Technique

Exhale when you go up, and inhale when you go down.

Precautions

Do not lift your shoulders and keep your elbows in place.

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Curious about a Fore arms workout plan that includes the Dumbbell Behind Back Curl

Dumbbell Behind Back Curl Alternatives

Dumbbell Wrist Curl

Wrist Roller

Dumbbell Behind Back Curl

About

How to Dumbbell Behind Back Curl

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Dumbbell Behind Back Curl Related Reading

How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why

The trap bar deadlift isn't a shortcut — it's the smarter pull, backed by posterior-chain research

RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs

Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

Dumbbell Behind Back Curl Alternatives

Dumbbell Behind Back Curl

About

How to Dumbbell Behind Back Curl

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Dumbbell Behind Back Curl Related Reading

How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why

The trap bar deadlift isn't a shortcut — it's the smarter pull, backed by posterior-chain research

RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs

Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

Dumbbell Behind Back Curl Alternatives