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Forearms
Barbell Finger Curls
A barbell grip exercise curling the bar through the fingers for the forearms.
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Target
Forearms
Category
Upper body · Isolation
Difficulty
Beginner
Sets
3
Reps
12-15
Execution
How to perform
1. Sit or stand holding a light barbell with an underhand grip, forearms supported or steady at your sides.
2. Let the bar roll down to your fingertips under control without dropping it.
3. Curl your fingers to roll the bar back into your palms, then flex your wrists upward.
4. Lower slowly through the same path and keep the load light enough for full control.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Sit or stand holding a light barbell with an underhand grip, forearms supported or steady at your sides
- 2Let the bar roll down to your fingertips under control without dropping it
- 3Keep each repetition controlled and maintain tension through Forearms.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Forearms to force extra repetitions.