Forearms exercise · dumbbell
Dumbbell Finger Curls
The dumbbell finger curls is a dumbbell exercise that targets the forearms, with the wrist flexors and wrist extensors assisting.
How to do the dumbbell finger curls
- Sit on a bench or chair with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up.
- Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers.
- Repeat for the desired number of repetitions, then switch to the other hand.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the forearms. The wrist flexors and wrist extensors work as secondary muscles. See all forearm exercises or every dumbbell exercise.
