Lower Arms Exercise · Barbell

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Finger Curls

This finger-curl demonstration uses a barbell held in both hands, with the forearms supported on the thighs and palms facing upward. Open the fingers a short distance, then close them to return the bar to the palms. Keep hold of the bar throughout; this is not an elbow curl.

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Category

Lower Arms

Equipment

Barbell

Target

Forearms

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Finger Curls

1. Sit on a stable seat with your feet on the floor and both forearms resting on your thighs.
2. Hold a light barbell securely in both hands with palms facing upward.
3. Open the fingers a short distance to let the bar roll toward the fingertips while maintaining a secure hold.
4. Close the fingers to bring the bar back into the palms without lifting the forearms or curling the elbows.
5. Keep the movement controlled and finish with the bar held securely.

Technique & Form Tips

Closing the fingers returns the bar toward the palms. Keep the forearms supported and the elbows steady. Limit how far the fingers open so the bar stays securely in your hands.

Common Mistakes to Avoid

• Lifting the forearms: Ensure forearms stay in firm contact with the thighs to avoid unwanted movement.
• Moving the wrists: Keep wrists steady; this is a finger movement, not a wrist curl.
• Using the elbows: The elbows should not flex; keep them stable to isolate the finger muscles.

How to Breathe During This Exercise

Breathe steadily while opening and closing the fingers; avoid holding your breath.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Finger Curls mainly targets your Forearms, with your Wrist Flexors helping support the movement, along with your Grip Muscles.

More Lower Arms Exercises

Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell · Forearms Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell · Forearms

Equipment Alternatives

Don't have barbell? These target the same forearms with different equipment.

Dumbbell Finger Curls Dumbbell · Forearms

FAQ

What muscles does the Finger Curls work?

The Finger Curls mainly works your forearms. It also helps strengthen your wrist flexors and grip muscles. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Finger Curls?

You do the Finger Curls with a light barbell and a stable seat. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Finger Curls?

One mistake to watch for is lifting the forearms: Ensure forearms stay in firm contact with the thighs to avoid unwanted movement.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Finger Curls?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Finger Curls?

The Dumbbell Finger Curls trains your forearms with dumbbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.