Finger Curls

Setup

1. 01Sit on a bench holding a barbell with an underhand grip at shoulder width.
2. 02Rest the forearms on the thighs with the wrists just past the knees.
3. 03Let the arms and shoulders relax so only the hands work.
4. 04Start with a light bar; the range of motion is small and grip fatigues fast.

Execution

1. 01Open the hands and let the bar roll down to the last joints of the fingers.
2. 02Pause briefly at the bottom without letting the bar drop off the fingertips.
3. 03Curl the fingers to roll the bar back into the palms.
4. 04Finish by flexing the wrists slightly upward and squeezing hard.

Checkpoints

• -The bar rolls smoothly along the fingers, never dropping.
• -Forearms stay glued to the thighs the whole set.
• -The squeeze at the top is deliberate, not a bounce.
• -Tension stays in the hands, not the shoulders or biceps.

Common mistakes

• -Letting the bar roll too far and losing it off the fingertips.
• -Lifting the forearms off the thighs to help the bar up.
• -Rushing reps and skipping the fingertip stretch.
• -Loading so heavy the range shrinks to a wrist wiggle.