Dumbbell Finger Curls

Dumbbell Finger Curls


This exercise involves holding a dumbbell in your hand and curling your fingers around it, squeezing tightly and then releasing. It targets the muscles in your fingers and forearms, helping to improve grip strength and dexterity.

Muscle Group

Equipment Required

Dumbbell Finger Curls Instructions

  1. Start by sitting on a bench or chair with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing up and your fingers wrapped around the handle.
  3. Slowly curl your fingers towards your palm, squeezing the dumbbell tightly.
  4. Hold the contraction for a few seconds before slowly releasing your fingers back to the starting position.
  5. Repeat for 10-15 repetitions before switching to the other hand.
  6. Complete 2-3 sets on each hand, resting for 30-60 seconds between sets.

Dumbbell Finger Curls Form & Visual

Dumbbell Finger Curls

Dumbbell Finger Curls Benefits

  • Strengthens the muscles in the fingers, hands, and forearms
  • Improves grip strength and dexterity
  • Helps prevent injuries such as carpal tunnel syndrome and tennis elbow
  • Can be done with minimal equipment and in a variety of settings
  • Can be easily modified to increase or decrease resistance

Dumbbell Finger Curls Muscles Worked

  • Forearm flexors

Dumbbell Finger Curls Variations & Alternatives