Finger Curls
How to do the Finger Curls
- 1
Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
- 2
Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.
- 3
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.
- 4
Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.
How to program the Finger Curls
Sets and reps
As an isolation movement, the Finger Curls is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Finger Curls is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Finger Curls work?
The Finger Curls primarily targets the Forearms.
What equipment do I need for the Finger Curls?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Finger Curls should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
