Can this exercise improve grip strength for deadlifts and pull-ups?

It can help, because the finger flexors that close the hand here are the same muscles that hold the bar in a deadlift or a pull-up. Grip strength is fairly specific to how you hold the load, though, so keep doing heavy pulls, dead hangs or carries and use finger curls as extra work.

How often should I do this exercise?

Once or twice a week is enough for most people, with two or three sets of 10 to 20 slow reps at the end of a pull or arm session. Do less if you already do a lot of heavy pulling, climbing or other grip work, since the finger tendons need time to recover.

What is the difference between finger curls and wrist curls?

In a finger curl the fingers open and close while the wrist stays still, so the finger flexors move the weight through their full range. In a wrist curl the fingers mostly hold the handle while the wrist bends, which shifts more of the work to the wrist flexors, and Behind the Back Barbell Wrist Curls are the wrist-curl version of this setup.

Why hold the dumbbells behind the back?

Holding them behind the hips with straight arms keeps the elbows out of the movement without needing a bench, and it lets you train both hands at once. Seated Dumbbell Finger Curls with the forearms resting on the thighs work the same finger flexors, so pick the setup that feels better on your wrists and shoulders.

Behind the Back Dumbbell Finger Curls

What Are Behind the Back Dumbbell Finger Curls?

Behind the Back Dumbbell Finger Curls are an isolation exercise that primarily targets the forearms, specifically the flexor muscles on the palm side that close the fingers. They are a beginner-level movement that needs only a pair of light dumbbells and a clear space to stand.

With a dumbbell in each hand behind the hips and the palms facing back, you let each handle roll from the palm down toward the fingertips, then curl the fingers closed to roll it back into a fist. The finger flexors in the forearm, the flexor digitorum superficialis and profundus, do most of this work, while the wrist flexors and extensors hold the wrist steady. Because the arms stay straight and the dumbbells rest against the backs of the thighs, the elbows and biceps have little to do, which keeps the effort in the hands and forearms.

The exercise is a simple way to add direct finger work for lifters whose grip gives out on heavy pulls or carries, for climbers and grappling athletes, and for anyone who wants stronger hands. Grip strength is fairly specific to the way you hold a load, so treat finger curls as a supplement to heavy deadlifts, dead hangs and carries rather than a replacement for them.

Finger curls usually go at the end of a pull or arm session, since tired finger flexors would limit your grip on the heavier lifts. If controlling the roll to the fingertips is still difficult, start with lighter dumbbells and a shorter roll, or build general forearm strength first with the Dumbbell Standing Wrist Curl.

Muscles Worked

MuscleActivation

Flexor Carpi Ulnaris: Primary
Flexor Carpi Radialis: High
Brachioradialis: Low
Extensor Carpi Radialis: Low
Upper Trapezius: Low
Deltoid: Minimal

Instructions

Stand tall with your feet about hip-width apart, holding a dumbbell in each hand behind your thighs with your palms facing back.
Let your arms hang straight with your shoulders relaxed and the dumbbells close to the backs of your legs.
Keep your wrists neutral and your elbows still for the whole set.
Slowly open your hands and let each handle roll from your palm down toward your fingertips.
Stop the roll while your fingertips are still hooked around the handle.
Curl your fingers to roll the dumbbell back into your palm, then close your hand into a tight fist.
Squeeze for a moment, then lower the handle toward your fingertips again under control.
Repeat for the desired number of reps, and set the dumbbells down if your grip starts to slip.

Common Mistakes

Using Excessive Weight
Starting too heavy makes the dumbbells hard to control at the fingertips and strains the finger tendons, so begin light and add weight gradually.
Opening the Hand Too Far
Letting the handle roll past the last finger joints risks dropping the dumbbell, so stop the roll while your fingertips are still hooked around it.
Incomplete Range of Motion
Opening the hand only slightly skips most of the finger flexors' range, so let the handle travel from the palm down to the fingertips on every rep.
Bending the Elbows
Bending the arms or swinging the dumbbells turns the set into a partial arm curl, so keep the arms straight and the elbows still.
Rushing the Movement
Fast reps let momentum roll the handle instead of the fingers, so lower for about two seconds and close the fist under control.
Wrist Bending
Letting the wrists bend back or curl up during the set shifts the work away from the fingers, so keep the wrists neutral and still.

Injuries

Behind the Back Dumbbell Finger Curls are a low risk exercise when performed with proper technique. The loads are light and the arms stay still, so the stress falls almost entirely on the fingers, the palm side of the wrist and the tendons that run from the forearm flexors to the inside of the elbow.

The most common problems are overuse irritation of the finger flexor tendons and pain on the inside of the elbow, where the forearm flexors attach and where golfer's elbow develops. Both usually come from adding weight or volume too quickly, especially on top of heavy pulling, climbing or other grip work, so start light, progress in small steps and keep every rep slow. The other real risk is dropping a dumbbell on your heels or feet, which is why the roll stops while the fingertips are still hooked around the handle.

If the full roll is too demanding, use lighter dumbbells or stop the handle in the middle of the fingers. Seated Dumbbell Finger Curls, with the forearms resting on the thighs, are an option if standing with the hands behind you is uncomfortable. To progress, add weight gradually or slow the lowering phase, and Behind the Back Barbell Wrist Curls add wrist flexion to the same setup. Stop if you feel sharp pain in the fingers, palm or inside of the elbow, numbness or tingling in the hand, or pain that is still there the next day.

Overview

Primary Focus: Forearms
Equipment: Dumbbell
Modality: Strength
Difficulty: Beginner

Alternative Exercises

Frequently Asked Questions

Q: Can this exercise improve grip strength for deadlifts and pull-ups?: It can help, because the finger flexors that close the hand here are the same muscles that hold the bar in a deadlift or a pull-up. Grip strength is fairly specific to how you hold the load, though, so keep doing heavy pulls, dead hangs or carries and use finger curls as extra work.
Q: How often should I do this exercise?: Once or twice a week is enough for most people, with two or three sets of 10 to 20 slow reps at the end of a pull or arm session. Do less if you already do a lot of heavy pulling, climbing or other grip work, since the finger tendons need time to recover.
Q: What is the difference between finger curls and wrist curls?: In a finger curl the fingers open and close while the wrist stays still, so the finger flexors move the weight through their full range. In a wrist curl the fingers mostly hold the handle while the wrist bends, which shifts more of the work to the wrist flexors, and Behind the Back Barbell Wrist Curls are the wrist-curl version of this setup.
Q: Why hold the dumbbells behind the back?: Holding them behind the hips with straight arms keeps the elbows out of the movement without needing a bench, and it lets you train both hands at once. Seated Dumbbell Finger Curls with the forearms resting on the thighs work the same finger flexors, so pick the setup that feels better on your wrists and shoulders.