Exercise guide · Beginner · Compound
Dumbbell Finger Curls: How to Do It & Muscles Worked
Dumbbell finger curls are an isolation exercise targeting the forearms, specifically the muscles responsible for finger flexion. This exercise helps improve grip strength and forearm development.
- Primary muscles
- Forearms
- Equipment
- Dumbbell
- Level · type
- Beginner · Compound
How to do the dumbbell finger curls
- Step 1: Sit on a bench or chair with your feet flat on the ground and your back straight.
- Step 2: Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up.
- Step 3: Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers.
- Step 4: Repeat for the desired number of repetitions, then switch to the other hand.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Dumbbell Finger Curls alternatives
More exercises that train the forearms as their main target:
-
Band Reverse Wrist Curl
Forearms · Band · Beginner compound -
Band Wrist Curl
Forearms · Band · Beginner compound -
Barbell Palms Down Wrist Curl over a Bench
Forearms · Barbell · Beginner compound -
Barbell Palms Up Wrist Curl over a Bench
Forearms · Barbell · Beginner compound -
Barbell Reverse Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Reverse Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Standing Back Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Wrist Curl
Forearms · Barbell · Beginner compound
More forearms exercises
-
Barbell Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Wrist Curl - Twisted Variation
Forearms · Barbell · Beginner compound -
Cable Reverse Wrist Curl
Forearms · Cable · Beginner compound -
Cable Standing Back Wrist Curl
Forearms · Cable · Beginner compound -
Cable Wrist Curl
Forearms · Cable · Beginner compound -
Dumbbell Lying Pronation
Forearms · Dumbbell · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.