FitCi
Finger Curls is an isolation exercise for the forearms: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: barbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit on a bench and grip the bar with palms facing up
- Rest your forearms on your thighs
- Relax your fingers, letting the bar roll down to your finger joints
- Close your fingers to gather the bar back into your palm
- Finish the rep by curling your wrists upward
Coaching tip
Trains the last link of grip strength; let the bar roll to your fingertips, then gather it back.
Caution
Skip this move or ask a professional first if you have pain or an injury in: wrist. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Dead Hang
- Same muscle, different equipment: Dumbbell Wrist Curl, Wrist Roller, Dead Hang
More forearms exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.