Exercise guide · Beginner · Compound

Finger Curls: How to Do It & Muscles Worked

Finger curls are an isolation exercise targeting the forearms, specifically the finger flexors and grip muscles. This movement helps improve grip strength and forearm development.

Primary muscles
Forearms
Equipment
Barbell
Level · type
Beginner · Compound
Demonstration of the finger curls
Front view: muscles worked by the finger curls. Primary: forearms.
Back view: muscles worked by the finger curls. Primary: forearms.
Primary

How to do the finger curls

  1. Step 1: Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
  2. Step 2: Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  3. Step 3: Slowly curl your fingers towards your palms, squeezing the barbell tightly.
  4. Step 4: Hold the contraction for a moment, then slowly release your fingers back to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the finger curls by training goal
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.

Finger Curls alternatives

More exercises that train the forearms as their main target:

More forearms exercises

See the best forearm exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. 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.
  3. 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.
  4. 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.