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Home ExercisesDumbbell Finger Curls

Demonstration

IntermediateIsolationDumbbell

Dumbbell Finger Curls

Forearms · Lower Arms

3

sets

10–12

reps

1m

Rest time

~5

Calories / set

Log a set

Instructions

1
Sit on a bench or chair with your feet flat on the ground and your back straight.
2
Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up.
3
Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers.
4
Repeat for the desired number of repetitions, then switch to the other hand.

Muscles worked

Primary

Forearms

wrist flexors

Secondary

wrist flexorswrist extensors

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Dumbbell Finger Curls · FitVault