Exercise guide
Dumbbell Behind Back Finger Curl
- Beginner
- Isolation
- Rep-based
- Lower arms
- Upper arms
This isolation exercise specifically targets the wrist flexors and enhances grip strength by allowing for a deep stretch of the fingers behind the body. It is highly effective for building forearm mass and improving finger dexterity under load.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with feet shoulder-width apart and a dumbbell in each hand.
- Position the dumbbells behind your glutes with your palms facing away from your body.
- Keep your arms fully extended and your shoulders retracted to maintain a proud chest.
How to do it
- Inhale and slowly open your hands, letting the dumbbells roll down to the tips of your fingers.
- Exhale as you curl your fingers back into your palms to secure the grip.
- Immediately flex your wrists upward to lift the weight toward your lower back, squeezing the forearms at the top.
- 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.