Finger curls

Finger curls constitute a fitness exercise that allows for flexible strengthening of the muscles in the lower part of the arm. The primary target muscles include the radial wrist flexor (musculus flexor carpi radialis) and the ulnar wrist flexor (musculus flexor carpi ulnaris). Additionally, the long palmar muscle (musculus palmaris longus), the superficial finger flexor (musculus flexor digitorum superficialis), and the deep finger flexor (musculus flexor digitorum profundus) are activated when opting for finger curls.

Seated finger curls

Sitting and doing finger curls is a quite popular method to strengthen the muscles in the forearm. In the following section, you'll find detailed information on the posture and how to perform the exercise.

Body position

When you're doing seated finger curls, find a comfortable spot. In the gym, this could be a weight bench; at home, a regular bench or chair will do. Your legs provide stability by firmly placing them on the floor. Lean your upper body forward and place your elbows in front of you on the bench. Take a barbell in your hand, gripping it tightly. Look down at the barbell. Your forearm is parallel to the floor, and your hands and fingers hang down.

Movement execution

Initiate the movement by exhaling and slightly curling your fingers upward. The lower and upper arms stay in position. Lift the barbell just a few inches, primarily using your fingers for the motion. The wrists can move slightly, but generally, they should remain in the same position while the fingers do the work. Inhale as you lower your fingers back to the starting position.

Finger curls behind your back

Alternatively, you can also perform finger curls behind the back. This exercise bears strong similarities to forearm curls behind the back. You can use either a barbell or dumbbells. Here's crucial information about the optimal posture and execution.

Body position

Stand upright with your legs about hip-width apart. Look forward, and arch your lower back to protect the spine. Take either two dumbbells or a barbell. Hold them behind your back, arms extended, wrists with open fingers pointing downward.

Movement execution

Exhale as you slightly curl your fingers upward. Keep the forearms calm. The wrists also mostly remain stable. Subsequently, lower the fingers gently back down until they are in the starting position.

Finger curls with a weight plate

Finger curls with a weight plate represent an additional variation. For this, you only need a suitable weight plate with a groove, allowing you to effortlessly grasp and hold it.

Body Position

Stand upright. Keep your back straight, and a slight arch protects the lower back. Both arms hang relaxed beside your body. Tighten your muscles and take a weight plate in one hand, utilizing the grooves. The fingers are almost fully extended.

Movement execution

To initiate the weight plate finger curls, gently draw in your fingers while exhaling. The rest of the body remains still. Inhale as you return the fingers the few centimeters to the starting position.

Common finger curl mistakes

Finger curls represent a widespread method for strengthening the forearms. In essence, this exercise is suitable for beginners as well. However, due to its less familiar nature, errors frequently occur. Here, we highlight the most common mistakes and provide tips on how to avoid them.

✅ Overextension of Wrist and Fingers: Overextending the wrist can lead to injuries. Therefore, the wrist should always remain within a normal range. Additionally, fingers should move only minimally and remain slightly bent.

✅ Use of Momentum from Arms and Body: In finger curls, only wrists or fingers should be in motion. Forearms, upper arms, and the entire body should not be supported by momentum but should remain in a stable position.

✅ Excessive Speed: The execution of finger curls should occur at a moderate and controlled pace. Quick up-and-down movements are not recommended.

✅ Rounded Back: Ensure that your back is straight when leaning forward. A rounded back can have negative effects on your back health in the medium term.

Alternatives and similar exercises to finger curls

Finger curls are highly popular for forearm training. Nevertheless, there are numerous other exercises to specifically strengthen your arms. A variety of options are presented here.