Attack your grip strength weak links with this simple bar pad setup for barbell curls (yes, finally a good use for those pads!).
And when I say simple, it's TRULY simple.
I got the idea for this technique based on advice I got from Josh Bryant of JailHouseStrong.com.
If you're not familiar with him, definitely check out his site. He's legitimately one of the best strength coaches in the entire world. I've had the chance to meet him in person, get coached by him on a few lifts and watch him coach up a few other strength athletes. He knows his stuff.
When it comes to building maximum grip strength, his contention is you need to focus on the "smaller' three fingers of the hands...the third, fourth and pinky.
The thumb and index finger aren't the ones that fail first...the other three are the weak link.
So to maximize your overall grip strength, you need to preferentially target those fingers.
And that's where THIS method comes in.
How To Set Up the Three Finger Exploding Forearm Curl
Ideally, you'll want to use a regular barbell pad (not a super thick one), but a towel wrapped around the bar will work ok as well, if you don't have that. I've also used sections of foam pipe insulation from the hardware store for stuff like this, too.
You don't need a ton of weight on the bar for this - I'm just using 65 lbs here. As you build your grip strength, you can move the weight up.
First, put the bar pad on the center of the bar.
Now grip on the bar your third, fourth and fifth fingers on the pad. The thumb and index fingers should be on the bar.
By gripping those three fingers on the pad, you "fatten" up the grip, which works those fingers harder, and the squishiness of the pad allows you to dig those fingers into the grip aspect more.
Then all you have to do is curl.
Do these curls under control and really focus on squeezing the bar pad as hard as you can with those 3 fingers.
Come all the way to top then lower under control.
Repeat until you get close to failure either on your biceps or your grip...whichever comes first (likely grip).
This is also an excellent finishing exercise to do after you're done with your regular bicep training so that forearm fatigue doesn't compromise your bicep training.
Overall, this is a super simple way to bring up the weak links in your grip using equipment found in most gyms.
I like to pair this one with Finger Extension Reverse Curls to ensure you balance the tension in your hands (that one helps to build strength in the "opening" of the hands).
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