Arms · Barbell
Barbell Behind Back Finger Curl
How to do the barbell behind back finger curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand holding a barbell behind your glutes with an overhand grip, arms straight. Let the bar roll down to your fingertips, then curl it back up by closing your fingers and gripping hard, keeping your wrists still.
- 1Feel your forearms and grip work as you roll the bar from your fingertips
- 2into your palms
- 3Keep your arms straight and let only your fingers and wrists move
- 4Squeeze hard at the top and control the bar back down
Common mistakes
- Do not bend your elbows to lift the bar
- Avoid shrugging or leaning back to assist
- Do not let the bar slip out of your fingers on the lower
Muscles worked
The barbell behind back finger curl mainly works the forearms.
- ForearmsPrimary
- Upper TrapsMinor
Kovo programs the barbell behind back finger curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.