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Barbell Behind Back Finger Curl

Barbell Behind Back Finger Curl

The Barbell Behind Back Finger Curl is a unique and challenging exercise that targets the muscles in your forearms and fingers. This exercise specifically helps to strengthen and improve grip strength, which can be highly beneficial for various sports and everyday activities. Whether you're an athlete looking to enhance your performance or simply someone looking to improve your forearm strength, this exercise is a must-try! To perform the Barbell Behind Back Finger Curl, you'll need a barbell and a comfortable grip. Start by standing straight with your feet shoulder-width apart. Hold the barbell behind your back at hip level, with your palms facing backward. Your hands should be shoulder-width apart, gripping the barbell with your fingers. Engage your core and maintain a strong posture throughout the exercise. Slowly curl your fingers, bringing the barbell towards your body, while keeping your palms facing backward. Once you reach a full contraction, hold the position for a second or two, then slowly release the tension and lower the barbell back to the starting position. Repeat for the desired number of repetitions. It's important to use a weight that challenges you but still allows you to maintain proper form throughout the exercise. Make sure to focus on the mind-muscle connection, really engaging and squeezing the muscles in your forearms and fingers with each repetition. Incorporating the Barbell Behind Back Finger Curl into your regular workout routine can help enhance your grip strength, improve forearm definition, and enhance overall upper body strength. Remember, proper form and technique are essential, so start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise. As with any exercise, consistency is key. Aim to incorporate this exercise into your routine 2-3 times per week, allowing at least one day of rest in between sessions to allow your muscles to recover and grow stronger. So, if you're ready to take your forearm and grip strength to the next level, give the Barbell Behind Back Finger Curl a try!


  • Stand with your feet hip-width apart and your knees slightly bent.
  • Grasp the barbell with an overhand grip, placing your hands shoulder-width apart.
  • Bring the barbell behind your back and allow it to rest on the back of your fingers, keeping your palms facing up.
  • Squeeze your fingers together to grip the barbell tightly.
  • Slowly curl the barbell up towards your chest, keeping your elbows close to your sides.
  • Hold for a second at the top of the movement, feeling the contraction in your forearm muscles.
  • Lower the barbell back down in a controlled manner, allowing your fingers to fully extend.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to ensure maximum muscle activation and minimize the risk of injury.
  • Gradually increase the weight as you become stronger to continually challenge your muscles and promote progress.
  • Incorporate a variety of grip widths to target different forearm muscles and prevent plateauing.
  • Control the movement on both the concentric (curling up) and eccentric (lowering) phases for optimal muscle development.
  • Perform the exercise in a slow and controlled manner rather than relying on momentum.
  • Engage your core muscles throughout the exercise to stabilize your body and promote overall strength.
  • Don't neglect the importance of proper nutrition and hydration for muscle recovery and growth.
  • Listen to your body and adjust the weight or intensity if you experience discomfort or pain.
  • Consider performing additional forearm exercises to target the muscles from different angles and enhance overall forearm strength and size.

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