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Pulley Wrist Curl Behind Back

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Exercise Profile

Primary muscles:

Forearms

Equipment:

Pulley

Difficulty:

Beginner

Pulley Wrist Curl Behind Back Overview

The pulley wrist curl behind back workout is a targeted exercise for the forearms.

By using the pulley, this exercise isolates and engages the forearm muscles more effectively.

The pulley allows for a smooth and controlled movement, reducing strain on other muscles.

This workout primarily focuses on developing forearm strength and improving grip strength.

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Pulley Wrist Curl Behind Back Instructions

  1. Stand with your feet shoulder-width apart, facing away from the pulley machine.
  2. Grasp the handle of the pulley with an overhand grip, palms facing down.
  3. Extend your arms straight in front of you, keeping your elbows slightly bent.
  4. Slowly curl your wrists upward, bringing the handle towards your body.
  5. Pause for a moment at the top of the movement, squeezing your forearm muscles.
  6. Lower the handle back down to the starting position, fully extending your wrists.
  7. Repeat the movement for the desired number of repetitions.

Pulley Wrist Curl Behind Back Tips

  1. Focus on proper positioning: Stand with your feet shoulder-width apart, facing away from the pulley machine. Hold the handle with an overhand grip, palms facing down, and extend your arms straight in front of you. This starting position ensures maximum engagement of your forearms throughout the exercise.
  2. Maintain a controlled movement: Slowly curl your wrists upward, allowing the weight to pull your hands towards your body. Keep your elbows stationary and close to your sides, ensuring that the movement is isolated to your forearms. Avoid any jerking or swinging motions, as this can lead to improper form and potential injury.
  3. Engage your forearms fully: As you curl your wrists, focus on squeezing your forearms tightly, emphasizing the contraction at the top of the movement. Imagine your forearms becoming rock-solid and powerful, as if they are steel cables. This mental imagery will help you connect with your muscles and maximize their activation.
  4. Breathe and relax: Remember to breathe throughout the exercise, inhaling deeply as you lower the weight and exhaling as you curl your wrists. Relax your grip slightly at the bottom of the movement to avoid excessive tension in your forearms. This will allow for a greater range of motion and prevent unnecessary strain.
  5. Gradually increase the resistance: Start with a weight that challenges you but still allows for

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