Dumbbell Behind-the-Back Finger Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Behind-the-Back Finger Curl

Step by step instructions, muscle activation and variants for the Dumbbell Behind-the-Back Finger Curl.

MediumInner forearm

About this exercise

The dumbbell behind-the-back finger curl targets the finger flexors and forearm muscles by rolling a pair of dumbbells up from the fingertips while holding them behind the body. It improves grip strength and forearm endurance with independent control for each hand.

How to Perform

  • Stand upright holding a dumbbell in each hand behind your thighs with an overhand grip, palms facing backward
  • Allow the dumbbells to roll down to your fingertips, extending your fingers fully
  • Curl the dumbbells back up by flexing your fingers and then your wrists, squeezing your forearms at the top
  • Lower the dumbbells slowly back to the fingertip position under control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Inner forearm

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Behind-the-Back Finger Curl

The Dumbbell Behind-the-Back Finger Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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