Finger Curls

Target muscle

Forearms

Also works

Wrist flexors, grip muscles

Equipment

Barbell

Body part

Lower arms

How to do the finger curls

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

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 grip muscles work as secondary muscles. See all forearm exercises or every barbell exercise.