Dumbbell Finger Curls
Also known as: dumbbell finger curl
What Dumbbell Finger Curls really gives you is control through the whole range, driven by independent dumbbell loading.
How to do Dumbbell Finger Curls
- Sit on a bench or chair with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up.
- Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers.
- Repeat for the desired number of repetitions, then switch to the other hand.
Dumbbell Finger Curls Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Finger Curls Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Dumbbell Finger Curls
Swap Dumbbell Finger Curls For
Dumbbell Finger Curls — Frequently Asked Questions
How do you do the Dumbbell Finger Curls?
Sit on a bench or chair with your feet flat on the ground and your back straight. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up. Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Finger Curls work?
The Dumbbell Finger Curls primarily targets the forearms. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Finger Curls should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Finger Curls good for beginners?
Yes. The Dumbbell Finger Curls is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Finger Curls?
Try the Lever Gripper Hands, Modified Push Up To Lower Arms or the Band Wrist Curl. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Finger Curls the same as the dumbbell finger curl?
Yes. The Dumbbell Finger Curls is also commonly called the dumbbell finger curl. Different gyms and training programs label it differently, but "dumbbell finger curl" refer to this same movement.
