Arms · Dumbbell
Dumbbell Behind Back Finger Curl
How to do the dumbbell behind back finger curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand holding a pair of dumbbells behind your glutes with a neutral grip, arms straight. Let each dumbbell 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 dumbbells from your
- 2fingertips into your palms
- 3Keep your arms straight and let only your fingers and wrists move
- 4Squeeze hard at the top and lower the dumbbells under control
Common mistakes
- Do not bend your elbows to lift the dumbbells
- Avoid shrugging or leaning back to assist
- Do not let the dumbbells slip from your fingers on the lower
Muscles worked
The dumbbell behind back finger curl mainly works the forearms.
- ForearmsPrimary
- Upper TrapsMinor
Kovo programs the dumbbell 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.