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Barbell Finger Curls

IntermediateStrengthTier T3

Stand holding a barbell palms up behind the thighs. Open the hands so the bar rolls to the fingertips, then curl the fingers closed to roll it back.

Targets: Wrist

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall holding a barbell behind your thighs with the palms facing up.
  • Take a full closed grip on the bar to start.
  1. She stands tall holding the barbell behind her thighs: arms extended down behind her, both palms facing up wrapped closed on the bar, shoulders relaxed and back tall; feet planted under her hips.

    Step 1 of 5

    Stand tall holding the barbell behind the thighs with the palms facing up.

  2. She opens both hands under control so the barbell rolls down her palms to rest at her fingertips: fingers extended and hooked under the bar, wrists still neutral, the bar held only at the last knuckles; arms still extended behind her.

    Step 2 of 5

    Slowly open the hands, allowing the bar to roll down to the tips of the fingers.

  3. She curls both sets of fingers closed under the barbell, rolling it back up into her palms: fingers wrapping around the bar again, wrists still neutral, the bar returning to the palm grip; arms extended behind her.

    Step 3 of 5

    Curl the fingers closed to roll the barbell back up into the palm.

  4. She flexes both wrists upward with the barbell gripped back in her palms: knuckles rising toward the ceiling and the bar curling up behind her thighs, forearms working, arms still hanging extended; posture tall.

    Step 4 of 5

    Flex the wrists upward.

  5. She stands tall holding the barbell behind her thighs: arms extended down behind her, both palms facing up wrapped closed on the bar, shoulders relaxed and back tall; feet planted under her hips.

    Step 5 of 5

    Stand tall holding the barbell behind the thighs with the palms facing up.

Safety Information

Open the hands to let the bar roll to the fingertips, curl the fingers closed to roll it back into the palms, then flex the wrists upward. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. A rolling bar at the fingertips needs a light controllable load and a grip that never fully releases the bar. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.