How to do it
Keep your elbows fully extended and your arms pinned against your back.
- 1
Stand upright holding a dumbbell behind your back with your palm facing away from you.
- 2
Allow the dumbbell to roll down to your fingertips.
- 3
Curl your fingers to lift the dumbbell, squeezing your forearms.
- 4
Hold the contraction briefly, then slowly uncurl your fingers to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure a controlled grip to prevent the dumbbell from slipping and to maximize forearm muscle activation.
Common mistakes
- ✕Rolling the dumbbell too far down the fingers
- ✕Bending the wrist instead of curling fingers
- ✕Rounding the shoulders to see behind you