Barbell Behind-Back Finger Curl

1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Grip the barbell with both hands, palms facing behind you, and let it rest against the back of your hips. Your grip should be just outside shoulder-width.

2. Body Positioning:
- Keep your arms extended fully behind you holding the barbell, maintaining a straight back.
- Your knees should be slightly bent for stability.

3. Execution:
- Begin the movement by curling your fingers around the barbell, lifting it slightly from your hips using only your fingers.
- Focus on squeezing the barbell as you curl it upwards towards your torso.
- Hold the position for a moment at the top of the movement where your fingers are fully engaged.

4. Lowering the Weight:
- Gradually lower the barbell back to the starting position by releasing the tension in your fingers.

5. Repetitions:
- Perform 8 to 12 repetitions for 2 to 3 sets, depending on your fitness level.

6. Breathing:
- Inhale as you lower the barbell and exhale as you curl it upwards.

Tips:
- Start with lighter weights to master the technique before progressing to heavier weights.
- Keep your core engaged throughout the exercise to support your back.
- Focus on the movement in your fingers and forearms, avoiding any swinging motion.