Finger Curls

A beginner strength exercise for the forearms, done with a barbell.

Main muscles: Forearms
Equipment: Barbell
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Finger Curls

Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.
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.
Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Finger Curls

Questions

What muscles does the Finger Curls work?

Mainly the forearms.

Is the Finger Curls good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Finger Curls?

Good alternatives that train the forearms: Palms-Down Wrist Curl Over A Bench, Palms-Up Barbell Wrist Curl Over A Bench, Seated Palm-Up Barbell Wrist Curl or Seated Palms-Down Barbell Wrist Curl.

How many sets and reps of the Finger Curls should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).