How to do the Dumbbell Finger Curls
Dumbbell Finger Curls is a beginner single-joint isolation pulling exercise targeting the Forearms in the Lower Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Wrist Flexors and Wrist Extensors.
Dumbbell Finger Curls demonstration · © GymiaFit
Dumbbell Finger Curls at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Wrist Flexors, Wrist Extensors
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Finger Curls step by step
- 1Sit on a bench or chair with your feet flat on the ground and your back straight.
- 2Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up.
- 3Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers.
- 4Repeat for the desired number of repetitions, then switch to the other hand.
Dumbbell Finger Curls — questions
What muscles does the Dumbbell Finger Curls work?
The Dumbbell Finger Curls primarily targets the Forearms. It also recruits the Wrist Flexors, Wrist Extensors as secondary movers.
What equipment do I need for the Dumbbell Finger Curls?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Finger Curls suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Finger Curls?
Dumbbell One Arm Reverse Wrist Curl, Dumbbell One Arm Seated Neutral Wrist Curl, Dumbbell One Arm Wrist Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Finger Curls demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.