Barbell Finger Curl

Body region

• Arms

Muscles

Main

• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Helps

• Flexor Carpi Radialis
• Flexor Carpi Ulnaris
• Flexor Pollicis Longus

Holds

• Brachioradialis
• Palmaris Longus

Equipment

• Barbell
• Flat Bench

Technique

1. Sit on a bench with your forearms on your thighs, palms up, and the bar held across your fingers just past the knees.
2. Uncurl the fingers so the bar slides down to the fingertips while the wrists stay still.
3. Close the fingers to roll the bar back into your palms, then bend the wrists up slightly to finish.
4. Repeat slowly, keeping the forearms on the thighs.

Cues

• Use a light bar; the fingers carry the whole load at the bottom.
• Roll the bar smoothly instead of throwing it.

Common mistakes

• Letting the bar slip off the fingertips.
• Lifting the forearms off the thighs.

Alternatives

• Barbell Wrist Curl
• Dumbbell Wrist Curl