Perform the dumbbell behind back finger curl to strengthen your forearm muscles and improve grip strength.
- Stand upright with a dumbbell in each hand, arms behind your back.
- Grip the dumbbells with your fingers, allowing your palms to face away from your body.
- Slowly curl the dumbbells upward by flexing your fingers, keeping your wrists straight.
- Lower the dumbbells back to the starting position and repeat for the desired number of repetitions.
How to perform the Dumbbell Behind Back Finger Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Behind Back Finger Curl using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your forearms rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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