Barbell Finger Curl
How to do it
Starting position
- Sit on a bench and grip the barbell shoulder-width apart.
- Rest your forearms on your thighs.
- Extend your wrists past the edge of the bench.
Movement
- Slowly open your fingers and let the barbell roll to your fingertips.
- Curl your fingers to roll the barbell back up.
- Repeat the movement while feeling the contraction in your forearms.
Breathing
Inhale as you lower the barbell, and exhale as you raise it.
Cautions
- Handling heavy weight can cause finger joint injuries, so start with a lighter weight.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Forearms |
|---|---|
| Equipment |  Barbell |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
4 similar exercises
Representative exercise: Barbell Finger Curl
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 93.9 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Barbell Reverse Spider CurlHarderBarbell Behind Back Finger CurlHarderBarbell Reverse Wrist CurlSimilar exerciseBand Reverse Wrist CurlSimilar exerciseWrist Push-UpSimilar exerciseDumbbell One Arm Wrist CurlSame muscle · different equipmentWrist RollerSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.