Barbell Behind Back Finger Curl

Muscles worked

Setup

1. Stand with your feet shoulder-width apart, holding a barbell behind your glutes with an overhand grip (palms facing away from your body).
2. Position your hands shoulder-width apart and allow your arms to hang fully extended.
3. Maintain an upright posture with your chest up and shoulders retracted.

How to do it

1. Inhale and slowly lower the barbell by opening your hands, allowing the bar to roll down to the tips of your fingers.
2. Exhale as you curl the bar back up by first closing your fingers into a fist and then flexing your wrists upward as high as possible.
3. Squeeze your forearms hard at the top of the movement for a one-second pause.
4. Lower the bar back to the starting position using a controlled 2-second eccentric tempo.

Form checklist

• Keep your elbows locked and arms straight to ensure the forearms do all the work.
• Avoid shrugging your shoulders or using body momentum to swing the weight.
• Ensure the bar rolls all the way to the fingertips to maximize the range of motion.
• Keep your core tight to prevent your lower back from arching during the lift.

Pro tips

• Use a thumbless grip to allow the bar to roll further down the fingers without interference.
• Focus on the mind-muscle connection by visualizing your forearm muscles shortening as you curl the weight upward.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction to increase time under tension.
• Wrap a towel or use thick grips around the barbell to significantly increase the demand on your grip strength.

Frequently asked

What muscles does the barbell behind back finger curl work?

The barbell behind back finger curl primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the barbell behind back finger curl?

The barbell behind back finger curl uses barbell.

Is the barbell behind back finger curl good for beginners?

Yes. The barbell behind back finger curl is a beginner-friendly movement and a strong foundation to build on.

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