Curls for fingers. Cursed Castle: What is the difference?

The forearms are more than just aesthetic muscles. It is necessary for FistPrevention of injuries and the performance of the upper body. But if you only train them Carraine curlsIt may overlook a strong companion: Finger.

These two exercises may seem similar, but they are trained Muscles of the forearm In different ways, clearly. Understand how each one works – and when to use it – you can move your training to the next level.

Wrist curls:

The wrist curls are carried out by bending the wrists while carrying iron or dumbbells with your subsidized hours. The movement focuses on Flexible muscle wrist It is often used to improve the size of the forearm and support the pressure movements or nets.

to implement:

• Sit on a seat and rest your aide on your thighs or pillow.
• Holding iron or dumbbells with a fist under the palm).
• Let your wrist hang on your knees or the edge of the pillow.
• Sprinkle your wrists to lift the weight about your hours.
• Slowly decreased to extend the muscles of the forearm.

Muscle worked:

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Curls:

Similar finger curls begin – but with a single key. You allow weight Wrap your fingersThen bend them for the weight car again before finishing the wrist. This span of movement brings in Bend a deep fingerAnd especially Digitorum fold.

to implement:

• Start in the same preparation as wrist curls, with iron or dumbbells.
• Let the tape roll into your fingers, and extend it completely.
• The fingers shaved the roll of weight again in the palm.
• Bend the wrist at the top as in the standard wrist.

Muscle worked:

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Activating muscles and EMG research

Studies that compare the patterns of the wrist against fingers show:

• Carraine curls Confirm Equal measurement of the finger bending The dynamic contraction of the wrist.
• Fingers a reason Full -length cramps From both the finger and the wrist finger, especially Deep layer (Digitorum) (Driver et al., 2016).

This means that the fingers ’curls may recruit more engine units in total, though Mechanical download From the wrist of the wrist is often higher.

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The wrist against the finger hammer: the main differences

feature	Wrist	Finger
Basic work	Bending in the wrist joint	Strong finger and wrist bending
Muscle concentration	Bend the wrist	Bend the finger + bend the wrist
Fist	Moderate (the weight is supported in the palm)	High (fingers support weight)
Movement	Short	Long Longer (includes full finger extending)
Function	Supports wrist stability and elbow function	It builds the power of finger and endurance
Best for	Aesthetic forearm size and wrist support in elevators	Athletes who need fist force (for example, rock climbers)

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Training goals: Which one should you use?

goal	Wrist	Finger
Muscle enlargement (forearm circumference)	Elementary	Secondary
Fist force (crushing or support)	Limited	Excellent
The stability of the wrist and joint health	✅ Great	✅ Good
Strip of finger chord	The minimum	✅ High
Rehabilitation support / tendinitis	It controls it	Moderate
Special sports fist (climbing, bjj, lifting)	❌	Excellent

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Programming recommendations

Wrist

• repetition: 1-2x per week
• Groups/actors: 3-4 groups of 10-15 representatives
• break: 30-60 seconds
• Progress: Add weight or actors; Try iron, dumbbells, or reverse grip

Finger programming

• repetition: 1-2x per week
• Groups/actors: 2-3 groups of 8-12 actors
• Progress: Use thicker tapes (GRIPZ fat), excess pregnancy with tapes, or stop at the bottom

SuperSet option:

Try to pace it alike:

• A1: Player wrist (12 actor)
• A2Finger barberry (10 actors, 3 seconds below)

For strength or performance:

• Use heavier loads with 6-10 actors
• Get up the exercise during your week
• Equal factors with fingers ’curls include (for example, a 5 second stand when shrink

Healing and excessive use Note:

Due to the use of forearms in most of the upper body exercises, avoid training of the wrist/finger in successive days. Excessive training can lead to inflammation of the human & wilson, 1999.

Differences to try

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Should you do both?

Yes – if your goals include:

• Improving the grip force (Climbing, MMA, Deadlifting)
• Promote aesthetics of forearm And blood vessels
• Power balance via wrist and hand muscles
• Reducing the risk of infection In frequent sports (for example, tennis, baseball)

You can rotate wrist and curls on separate days, or perform it in a large group for the full fatigue of the forearm.

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conclusion

While curls and curls can look similar, their training benefits are distinct. The wrist on the forearm as a whole confirms, while uniquely challenging your fingers and finger. Incorporation of both exercises in building the most functional and developed forearm can help, especially for elevators and athletes and anyone who seeks to improve the flexibility of fist.

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Reference

1. Schoenfeld, BJ (2010). Muscle enlargement mechanisms and their application to resistance training. Power and Air Conditioning Research Magazine, 24 (10), 2857-2872. https://doi.org/10.1519/jsc.0B013E3181E840F3
2. Behm, DG, & Sale, DG (1993). Speed privacy for resistance training. Sports medicine, 15 (6), 374-388. https://doi.org/10.2165/00007256-199315060-00003
3. The American College of Sports Medicine. (2017). ACSM instructions to test the exercise and describe it (tenth edition). Lippincott Williams & Wilkins.
4. Wake, CM, and others. (2012). The effects of resistance training on muscle engineering and tendon properties in adolescent athletes. European Journal of Applied Physiology, 112 (11), 3997-4005.