Finger Curls

ForearmsBarbellBeginnerIsolation

Finger Curls — start position — START

Finger Curls — finish position — FINISH

How to do it

01Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
02Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.
03Lower 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.
04Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With cable

Cable Wrist Curl

With dumbbell

Dumbbell Lying Pronation Dumbbell Lying Supination Palms-Down Dumbbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench Seated Dumbbell Palms-Down Wrist Curl Seated Dumbbell Palms-Up Wrist Curl

With barbell

Palms-Down Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

Put it in a program.

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