GymPlan AIFinger Curls
Finger Curls is a beginner isolation barbell exercise that mainly works your forearms.
💪 Forearms🏋️ Barbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the finger curls
- Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.
- Lower the bar as far as possible by extending the fingers. Allowing the bar to roll down the hands, catch the bar with the final joint in the fingers.
- Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.
Muscles worked
Primary: Forearms
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Exercises that train the same main muscle, including options with other equipment.
Wrist CurlDumbbell · Beginner
Cable Wrist CurlCable · Beginner
Wrist Rotations with Straight BarBarbell · Beginner
Plate PinchOther · Intermediate
Bottoms-Up Clean From The Hang PositionKettlebell · Intermediate
Dumbbell Lying PronationDumbbell · IntermediateFAQ
What muscles does the finger curls work?
It mainly works your forearms.
How many sets and reps of finger curls should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the finger curls good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.