Exercise guide
Finger Curls
- Intermediate
- Isolation
- Rep-based
- Back
- Upper arms
Finger curls are a specialized isolation exercise that builds significant grip strength and forearm mass by targeting the deep flexors of the fingers. Using a barbell and bench provides the stability needed to safely load the small muscles of the anterior forearm.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your feet firmly planted on the floor.
- Grasp a barbell with an underhand (supinated) grip, hands spaced shoulder-width apart.
- Rest your forearms on your thighs or the bench so that your wrists hang just over the edge of your knees or the bench's end.
How to do it
- Inhale and slowly open your hands, allowing the barbell to roll down from your palms to the tips of your fingers in a controlled manner.
- Exhale as you curl your fingers back into your palms, rolling the bar back up until your hand is fully closed.
- At the top of the movement, slightly flex your wrists upward to maximize the contraction of the forearm flexors.
- Maintain a steady 2-1-2-0 tempo: 2 seconds to lower, a 1-second squeeze at the top, and 2 seconds to return.
Form checklist
- Keep your forearms glued to your thighs or the bench; do not let your elbows lift.
- Ensure the bar rolls all the way to the fingertips without slipping out of your hands.
- Avoid using body momentum or 'swinging' the weight up with your shoulders.
- Keep your thumb tucked or out of the way to allow for a full range of motion through the fingers.
Pro tips
- Focus on the 'mind-muscle connection' by visualizing the tendons in your forearm pulling your fingers closed.
- Use a thumbless grip (suicide grip) to allow the bar to travel further down the fingers for a deeper stretch.
- Hold the peak contraction for an extra second to increase time under tension for the smaller muscle fibers.
Make it harder
- Incorporate a 'pause' at the bottom of the rep where the bar is supported only by the tips of your fingers to challenge grip endurance.
- Transition to a standing behind-the-back variation to change the angle of resistance and increase the difficulty of the peak contraction.
Frequently asked
- What muscles does the finger curls work?
- The finger curls primarily targets the forearms, and also works the biceps as secondary muscles.
- What equipment do you need for the finger curls?
- The finger curls uses dumbbell.
- Is the finger curls good for beginners?
- The finger curls is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.