Finger Curls

Finger Curls


This exercise involves curling your fingers inward towards your palm, using either a hand gripper or a weight. It primarily targets the muscles in your forearms and can help improve grip strength.

Muscle Group

Equipment Required

Finger Curls Instructions

  1. Start by sitting on a bench or chair with your feet flat on the ground.
  2. Hold a dumbbell in one hand with your palm facing up and your elbow resting on your thigh.
  3. Curl your fingers around the dumbbell, squeezing it tightly.
  4. Slowly lower the dumbbell back down to the starting position.
  5. Repeat for 10-15 reps on each hand.
  6. Switch hands and repeat the exercise.

Finger Curls Form & Visual

Finger Curls

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
  • May improve performance in activities that require hand and grip strength, such as rock climbing or weightlifting

Finger Curls Muscles Worked

  • Forearm flexors

Finger Curls Variations & Alternatives

  • Reverse Finger Curls
  • Plate Pinches
  • Wrist Curls
  • Farmer’s Walk
  • Dead Hang