Behind The Back Wrist Curl

The behind the back wrist curl holds the bar behind the buttocks rather than resting the forearms on a bench, and that position is what makes it worth doing. With the arms hanging behind the body, the wrist can extend further than a seated version allows, so the forearm flexors reach a longer stretched position before the repetition begins. Letting the bar roll down to the fingertips and then closing the hand before curling adds the finger flexors to the movement, which is where a good part of crushing grip strength comes from. It is a favourite of old-school lifters for exactly that reason. Keep the arms completely still and let only the wrists move, and use a load light enough that the bar never has to be jerked upward. A rack or a bench at hip height makes it far easier to set up, since picking the bar off the floor into position behind you is the awkward part of the exercise.