Finger Curl
Differentiation: Mechanics
This variation of a forearm exercise is unique. Here is how: your hand is opening and closing and your fingers are curl the bar. This movement works both your forearm | and fingers. Finally, your arms are anchored on your knees. This position makes your forearms work harder to balance the bar.
Starting Position
To get into starting position, do this...
1) Sit on the bench.
2) Locate a movable flat bench.
3) Obtain a fixed-weight barbell.
4) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
5) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
6) Position the Olympic bar on the floor at the end of the flat bench.
7) Place your feet flat on the floor - a little more than shoulder-width apart.
8) Lean forward slightly.
9) Lean down to grasp the bar with your hands about shoulder-width apart - with your palms facing upward.
10) ...and lift the bar to knee height.
11) Rest the tops of your forearms over the edge of the bench.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you open your hands, allowing the bar to roll forward and downward.
3) Catch the bar with the top joint of your fingers.
4) Then, exhale as you close your hands, rolling the bar upward.
5) Repeat reps for a full set.
6) Then, pause and rest for a moment.
7) Repeat reps again for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your forearms stationary on the bench during the curling and lowering movement. Focus on only moving your fingers.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use wrist wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your wrists, we have listed a link below to Wrist Wraps made by Schiek Sports Line - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Schiek Sports Line Wrist Wraps- 24 inch | $18.95 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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Appearing in the Video
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