Dumbbell Behind Back Finger Curl

Muscles worked

Setup

1. Stand tall with feet shoulder-width apart and a dumbbell in each hand.
2. Position the dumbbells behind your glutes with your palms facing away from your body.
3. Keep your arms fully extended and your shoulders retracted to maintain a proud chest.

How to do it

1. Inhale and slowly open your hands, letting the dumbbells roll down to the tips of your fingers.
2. Exhale as you curl your fingers back into your palms to secure the grip.
3. Immediately flex your wrists upward to lift the weight toward your lower back, squeezing the forearms at the top.
4. Lower the weight with control back to the finger-tip position using a 2-second tempo.

Form checklist

• Keep your elbows straight and stationary throughout the entire set.
• Avoid using momentum or shrugging your shoulders to assist the lift.
• Maintain an upright posture and do not lean forward as the weight moves.
• Ensure the dumbbells roll down the fingers fully for a complete range of motion.

Pro tips

• Focus on the mind-muscle connection by visualizing the muscles on the underside of your forearm shortening as you curl.
• Pause for one second at the peak of the wrist flexion to maximize muscle fiber recruitment and peak tension.

Make it harder

• Perform the movement one arm at a time to increase focus and stability demands.
• Incorporate a 3-5 second slow eccentric phase as the dumbbell rolls down your fingers to increase time under tension.

Frequently asked

What muscles does the dumbbell behind back finger curl work?

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

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

The dumbbell behind back finger curl uses dumbbell.

Is the dumbbell behind back finger curl good for beginners?

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

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• Barbell Behind Back Finger CurlBeginner · forearms
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