Barbell Behind Back Finger Curl

1. Stand with a barbell behind your body, holding it against the back of your thighs with an overhand grip so your palms face backward.
2. Set your feet shoulder width apart and stand tall with your shoulders back.
3. Slowly open your hands and let the bar roll down toward your fingertips.
4. Stop before the bar reaches the last knuckle of your fingers.
5. Curl your fingers to roll the bar back into your palms.
6. Finish the rep by flexing your wrists, lifting the bar slightly up and away from your thighs.
7. Lower back to the start with control and repeat.

Common Mistakes

• Shrugging the shoulders: raising the traps to lift the bar hides weak grip. Keep the arms long and let only the hands and wrists move.
• Letting the bar hang too far from the body: the bar should stay in light contact with your thighs so the movement stays strict and the bar path stays controlled.
• Opening the hands too far: rolling the bar past the last knuckle usually ends with the bar on the floor. Keep the roll within a range you control.
• Jerking the weight up: fast reps use bounce instead of finger strength. Roll the bar down and back up slowly.