Dumbbell Behind Back Finger Curl

Expert Advice

Ensure a controlled grip to prevent the dumbbell from slipping and to maximize forearm muscle activation.

Stand upright holding a dumbbell behind your back with your palm facing away from you.
Allow the dumbbell to roll down to your fingertips.
Curl your fingers to lift the dumbbell, squeezing your forearms.
Hold the contraction briefly, then slowly uncurl your fingers to the starting position.
Repeat for the desired number of repetitions.

Primary

Forearms100%

Equipment

Dumbbell

Exercise Type

Strength