Seated Barbell Finger Curls

Instructions

1. 1.Sit on the end of a flat bench with your feet flat on the floor holding a barbell with an underhand grip (palms facing up) and hands less than shoulder width apart on the bar.
2. 2.Bend forward and place your forearms on the padding on the bench, with your wrists on the edge. This is your starting position.
3. 3.Lower the bar by slowly allowing it to roll down your fingers, catching it with the top of your fingers.
4. 4.At the bottom of the movement, wrap your fingers around the bar and curl the bar up as far as possible, focusing on contracting your forearms.
5. 5.Hold the contraction at the top of the movement for a full second before slowly returning to the starting position.
6. 6.Repeat for as many repetitions as required.

Tips

• Perform the reps slowly and in a controlled manner. Rushing this exercise can lead to injury.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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