maratoolFinger Curls
How to do the finger curls
- Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.
- Lower the bar as far as possible by extending the fingers. Allowing the bar to roll down the hands, catch the bar with the final joint in the fingers.
- Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.
Muscles worked
The prime movers are the forearm flexors and extensors, which move the wrist and keep the hand closed around whatever you are holding.
Every exercise for:Forearms
How this movement works
One joint changes angle and the resistance travels toward you along a single arc. Nothing is positioned to help, so tension stays where you aimed it and the usable load drops sharply against a multi-joint pull for the same muscle. Protect the range of motion; buying weight by shortening the arc defeats the point.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.
Every exercise using:Barbell
These train the forearms too, using equipment this one does not:
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 25 forearms exercises in this database, 18 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.