How to do the Finger Curls
Finger Curls is an intermediate single-joint isolation pulling exercise targeting the Forearms in the Lower Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Wrist Flexors and Grip Muscles.
Finger Curls demonstration · © GymiaFit
Finger Curls at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Wrist Flexors, Grip Muscles
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Finger Curls step by step
- 1Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
- 2Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- 3Slowly curl your fingers towards your palms, squeezing the barbell tightly.
- 4Hold the contraction for a moment, then slowly release your fingers back to the starting position.
- 5Repeat for the desired number of repetitions.
Finger Curls — questions
What muscles does the Finger Curls work?
The Finger Curls primarily targets the Forearms. It also recruits the Wrist Flexors, Grip Muscles as secondary movers.
What equipment do I need for the Finger Curls?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Finger Curls suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Finger Curls?
Barbell Palms Down Wrist Curl Over A Bench, Barbell Palms Up Wrist Curl Over A Bench, Barbell Reverse 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 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.