ForearmsBarbellbeginner
Barbell Finger Roll
The barbell finger roll isolates the finger flexors and forearm flexors by rolling the bar down to the fingertips and curling it back into the palm. This builds crushing grip strength and forearm size.
How to Perform
1
Hold a barbell with an overhand grip at waist height.
2
Slowly let the bar roll down your palms toward your fingertips.
3
When the bar reaches the last knuckle, curl your fingers to roll it back up.
4
Squeeze the bar at the top and repeat.
Common Mistakes to Avoid
Letting the bar roll too far and dropping it.
Using too heavy a weight, which prevents controlled finger extension.
Moving the wrists instead of isolating the finger curl.
Muscle Activation
Forearms80%
Variations
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