Finger Curls

Finger Curls: So führst du sie aus

1. 1Load a light-to-moderate barbell and either sit on a bench resting your forearms on your thighs, or stand holding the bar behind your back with an overhand grip.
2. 2Take a shoulder-width underhand grip (palms facing up) with your wrists just past the edge of your knees so your hands can move freely.
3. 3Let the bar roll down out of your palms toward your fingertips until your fingers are nearly fully open and the weight is held by the last joints of your fingers.
4. 4Curl your fingers closed, rolling the bar back up from your fingertips into the base of your palms.
5. 5Squeeze your hands fully shut at the top, holding the contraction for a brief beat to maximize grip tension.
6. 6Lower the bar back down to your fingertips under control to feel a full stretch in the forearm flexors.
7. 7Complete your reps, then set the bar down safely on a rack or the floor.

Technik-Tipps

• Keep your forearms fixed against your thighs (or your arms straight if standing behind your back) so the movement comes only from your fingers, not your wrists or elbows.
• Use a full range of motion — let the bar roll all the way to your fingertips and curl it all the way back into your palm for the best grip development.
• Start lighter than you expect; the fingers fatigue quickly and a heavy bar slipping past your fingertips can strain the tendons.
• Slow the lowering phase to load the stretch, which is where much of the forearm work happens.

Häufige Fehler

• Using your wrists to flex the bar up instead of your fingers, which turns the movement into a wrist curl and removes the grip-strength stimulus.
• Cutting the range of motion short by not letting the bar roll out to the fingertips, which limits both the stretch and the strength gain.
• Loading too much weight so the bar slips, risking dropped plates and stress on the finger tendons.
• Rushing the reps and bouncing the bar, which loses tension and reduces control through the fingers.

Häufig gestellte Fragen