Barbell Finger Curl
A seated wrist curl variation where the bar rolls down to the fingertips and is curled back up with the fingers. Targets finger flexor strength for grip.
Primary muscles
- Forearm Flexors
- Sets
- 3
- Reps
- 15–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on a bench with forearms on the thighs, palms up, holding a barbell with the hands just past the knees.
Open the fingers and let the bar roll down to the fingertips.
Curl the fingers to roll the bar back into the palm.
Finish by flexing the wrist slightly.
Repeat under control.
Breathing: Exhale as you curl, inhale as the bar rolls down.
Coaching tips
Roll, don't drop
Forearms stay put
Light to moderate weight
Common mistakes
Letting the bar fall out of the fingers
Moving the forearms
Going too heavy
Safety notes
Use a light load until you can control the bar at the fingertips.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.