Finger Curls

How to perform

1. 01Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
2. 02Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.
3. 03Lower the bar as far as possible by extending the fingers. Allowing the bar to roll down the hands, catch the bar with the final joint in the fingers.
4. 04Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.