Finger Curls

How to do the Finger Curls

1. Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.
3. Lower the bar as far as possible by extending the fingers. Allowing the bar to roll down the hands, catch the bar with the final joint in the fingers.
4. Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.

Muscles worked

Role	Muscles
Primary	forearms
Equipment	barbell
Difficulty	beginner
Type	isolation

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Up Dumbbell Wrist Curl Over A Bench Dumbbell Seated Dumbbell Palms-Down Wrist Curl Dumbbell Seated Dumbbell Palms-Up Wrist Curl Dumbbell

Harder than the Finger Curls

Bottoms-Up Clean From The Hang Position intermediate · Kettlebell Seated One-Arm Dumbbell Palms-Down Wrist Curl intermediate · Dumbbell Dumbbell Lying Supination intermediate · Dumbbell

Superset the Finger Curls with

Opposing biceps work — alternate sets without extra rest.

Barbell Curl biceps Barbell Curls Lying Against An Incline biceps Close-Grip EZ Bar Curl biceps Close-Grip Standing Barbell Curl biceps

Common questions

What muscles does the Finger Curls work?

The Finger Curls primarily works the forearms. Cable Wrist Curl, Dumbbell Lying Pronation, and Dumbbell Lying Supination train the same muscle, across 6 equipment types.

What equipment do you need for the Finger Curls?

A Barbell. Without a barbell, Dumbbell Lying Pronation, Dumbbell Lying Supination, and Palms-Down Dumbbell Wrist Curl Over A Bench train the same muscle, and 2 of the catalogue's options for this muscle need no equipment.

Is the Finger Curls suitable for beginners?

Yes, the Finger Curls is rated beginner. Bottoms-Up Clean From The Hang Position, Seated One-Arm Dumbbell Palms-Down Wrist Curl, and Dumbbell Lying Supination are the progressions from here.

Where should the Finger Curls go in a workout?

Late — the Finger Curls is isolation work, so it follows your compounds. Supersetting it with Barbell Curl and Barbell Curls Lying Against An Incline cuts session time without extra rest.

Similar exercises

Cable Wrist Curl Cable Machine Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Down Wrist Curl Over A Bench Barbell Palms-Up Barbell Wrist Curl Over A Bench Barbell