Finger Curls
Learn how to do the Finger Curls with proper form and technique. This barbell exercise primarily targets your Forearms, with secondary emphasis on Wrist Flexors, Grip Muscles.
How to Do the Finger Curls
Follow these steps to perform the Finger Curls with correct form:
- 1Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
- 2Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- 3Slowly curl your fingers towards your palms, squeezing the barbell tightly.
- 4Hold the contraction for a moment, then slowly release your fingers back to the starting position.
- 5Repeat for the desired number of repetitions.
Finger Curls Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- lower arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Finger Curls?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Finger Curls work?
The Finger Curls primarily targets your Forearms. Secondary muscles worked include Wrist Flexors, Grip Muscles. This makes it an effective exercise for developing your lower arms.
What equipment do I need for the Finger Curls?
The Finger Curls requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Finger Curls with proper form?
Start by Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up. Rest your forearms on your thighs, allowing your wrists to hang off the edge. Slowly curl your fingers towards your palms, squeezing the barbell tightly. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Finger Curls?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
What are the best sets and reps for the Finger Curls?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Finger Curls best for?
The Finger Curls fits well into the following training splits: Full Body (Any session), Bro Split (Arms Day). It is classified as a general movement.
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