Finger Curls
Description
Finger curls are a deep grip exercise where you start with a barbell in your palms and let it roll down to your fingertips, then curl it back up using only your finger flexors. It builds the forearm flexors and crushing grip strength. It is one of the best exercises for grip development.
Muscle Group
Equipment Required
Finger Curls Instructions
- Sit on a bench. Place your forearms on the bench with wrists hanging off the edge, palms up.
- Hold a barbell with an underhand grip.
- Open your fingers and let the bar roll down to your fingertips.
- Once at your fingertips, curl your fingers back to bring the bar back into your palms.
- Then curl your wrist up for additional flexion.
- Slowly reverse — extend your wrist, then let the bar roll back to your fingertips.
- The finger roll is the key — most of the work is the finger flexors.
- Use light weight. Aim for 15 to 20 reps.
Finger Curls Form & Visual
Finger Curls Benefits
- Builds the forearm flexors (extreme)
- Develops crushing grip strength
- Targets finger flexors directly
- Useful for climbing, grappling, and lifting
- Easy to load progressively
- Excellent grip exercise
Finger Curls Muscles Worked
- Flexor digitorum (finger flexors)
- Wrist flexors
- Forearm flexors
- Grip muscles
Finger Curls Variations & Alternatives
- Barbell Wrist Curl (no finger roll)
- Dumbbell Wrist Curl
- Wrist Roller
- Plate Pinch
- Captain of Crush Grippers
