Behind Single Dumbbell Wrist Curl
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Start by positioning yourself with feet hip-width apart, ensuring a stable and grounded stance. With one dumbbell held behind your back, one hand should grasp one end while the other hand secures the opposite end, palms facing outward. Your core should be actively engaged throughout the movement to safeguard your spine and provide enhanced stability. Initiate the wrist curl by keeping your arms straight and raising the dumbbell using only the strength of your wrists. Your forearms should feel the engagement and tension, with the most intensity at the curl's peak. After reaching the maximum curl point, gradually and meticulously release the dumbbell to its starting position, prepping for the succeeding repetition. Remember, in this exercise, slow and controlled movements, rather than speed, are pivotal to achieving optimal muscle engagement and preventing strain.
Common Mistakes
It's essential to choose an appropriate weight for this exercise. Opting for a dumbbell that's overly heavy can compromise form and risk injury. The focus is on isolating the wrist movement and ensuring the forearms are actively engaged. Swinging the dumbbell or involving the arms excessively is a misstep to avoid. This exercise's efficacy lies in isolating the wrist motion and ensuring the forearms are the primary muscles working. Moreover, refrain from rapid or jerky wrist movements. Controlled motions lead to more effective muscle activation and reduced injury chances.
Breathing
Breathe in as you initiate the upward wrist curl. Exhale as you reach the peak of the movement. Consistent and rhythmic breathing aids in core stabilization, enabling efficient muscular contraction and ensuring an adequate oxygen supply throughout the exercise.
Muscle Focus
Primary Muscles
Forearm