Dumbbell Behind Back Finger Curl
Description
The dumbbell behind back finger curl is performed with a dumbbell held behind your body. By rolling the dumbbell down to your fingertips and curling it back into your palm, you train the finger flexors and forearm grip muscles directly. The behind-the-back position frees the wrists for full range.
Equipment Required
Dumbbell Behind Back Finger Curl Instructions
- Stand with your back to a sturdy support, holding a dumbbell behind your body.
- Grip the dumbbell with one hand at hip level with palm facing back.
- Stand upright with the dumbbell hanging behind you.
- Brace your core and stand tall.
- Allow the dumbbell to roll down to your fingertips.
- Curl the dumbbell back up into your palm by closing your fingers.
- Squeeze your forearm hard at the top.
- Lower the dumbbell back down to the fingertip position with control.
Dumbbell Behind Back Finger Curl Form & Visual
Dumbbell Behind Back Finger Curl Benefits
- Trains finger flexors directly
- Builds powerful grip strength
- Behind-the-back position frees the wrists
- Strong forearm development
- Useful for athletes who need crushing grip
- Easy to scale by changing dumbbell weight
Dumbbell Behind Back Finger Curl Muscles Worked
- Forearm flexors
- Finger flexors
- Wrist flexors
Dumbbell Behind Back Finger Curl Variations & Alternatives
- Wrist Curl
- Behind The Back Wrist Curl
- Plate Pinch
- Farmer Walk
