forearmsbarbell
finger curls
finger curls is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
Step 2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
Step 3. Slowly curl your fingers towards your palms, squeezing the barbell tightly.
Step 4. Hold the contraction for a moment, then slowly release your fingers back to the starting position.
Muscles & body parts
Primary muscles
forearms
Secondary muscles
wrist flexorsgrip muscles
Primary body parts
forearm
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.