Dumbbell Finger Curls

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet planted firmly for stability.
2. Hold a dumbbell in one hand with an underhand (supinated) grip.
3. Rest your forearm on your thigh or the bench, allowing your wrist and the dumbbell to hang off the edge.
4. Position your arm so the back of your wrist is supported, leaving the hand free to move.

How to do it

1. Inhale and slowly open your hand, allowing the dumbbell to roll down your palm until it is supported only by your fingertips.
2. Exhale as you curl your fingers back into your palm, rolling the weight upward until the hand is fully closed.
3. At the top of the movement, slightly flex your wrist upward to maximize the contraction in the forearm.
4. Lower the weight back to the fingertips in a slow, controlled motion, following a 2-1-2 tempo.

Form checklist

• Keep your forearm stationary and pressed against your thigh or the bench throughout the set.
• Ensure the dumbbell rolls all the way to the distal joints (tips) of your fingers for full range of motion.
• Avoid using body momentum or lifting your elbow to help move the weight.
• Maintain a firm but controlled grip to prevent the dumbbell from slipping.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to 'crush' the handle with your fingertips at the peak of the curl.
• Perform the movement unilaterally (one arm at a time) to identify and correct grip strength imbalances between your dominant and non-dominant hands.

Make it harder

• Increase the eccentric phase to 4 seconds to maximize time under tension for the finger flexors.
• Use a 'fat grip' attachment or wrap a small towel around the dumbbell handle to increase the diameter, making it harder to close your hand.

Frequently asked

What muscles does the dumbbell finger curls work?

The dumbbell finger curls primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the dumbbell finger curls?

The dumbbell finger curls uses dumbbell.

Is the dumbbell finger curls good for beginners?

The dumbbell finger curls is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Wrist CurlBeginner · forearms
• Barbell Behind Back Finger CurlBeginner · forearms
• Barbell Palms Down Wrist Curl Over A BenchIntermediate · forearms
• Barbell Palms Up Wrist Curl Over A BenchBeginner · forearms