Finger Curls

Finger Curls is a beginner-level isolation in the strength category that primarily works the forearms. It is performed with barbell.

How to do it

1. 1Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
2. 2Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.
3. 3Lower 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.
4. 4Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.