Finger Curls
Finger Curls is a grip strength – finger flexion exercise involving Flexor digitorum superficialis, Flexor digitorum profundus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Flexor digitorum superficialis, Flexor digitorum profundus
- Secondary muscles
- Thumb flexors, Intrinsic hand muscles
- Exercise type
- Grip strength – finger flexion
Exercise technique
- Grip
Hold a light barbell with your palms facing upward.
- Feet
Stand evenly and let your arms hang in front of your torso.
- Open the hands
Slowly extend your fingers.
- Roll
Allow the bar to roll from your palms toward your fingers under control.
- Lower grip
Hold it near your fingertips without releasing the bar.
- Curl
Bend your fingers to draw the bar back into your palms.
- Squeeze
Close your hands and briefly maintain the grip.
Key technique points
- Do not let the bar escape your hands.
- Maintain deliberate thumb support.
- Do not curl your wrists through a large angle.
- Do not bend your elbows as in an arm curl.
- Keep your feet clear of the bar’s drop path.
- Open the fingers of both hands evenly.
Common mistakes
Letting go completely
The bar loses finger support.
Curling through the wrists
Wrist flexion becomes dominant instead of finger movement.
Assisting with the elbows
The load is lifted by muscles beyond the hands.
Rolling too quickly
It becomes harder to stop the bar near the fingertips.
Opening unevenly
The bar tilts toward one hand.
Using too much load
A controlled fingertip grip cannot be maintained.
Frequently asked questions
Finger Curls: why is “Letting go completely” a mistake?
The bar loses finger support.
Finger Curls: why is “Curling through the wrists” a mistake?
Wrist flexion becomes dominant instead of finger movement.
Finger Curls: why is “Assisting with the elbows” a mistake?
The load is lifted by muscles beyond the hands.
Finger Curls: why is “Rolling too quickly” a mistake?
It becomes harder to stop the bar near the fingertips.
Finger Curls: why is “Opening unevenly” a mistake?
The bar tilts toward one hand.
Finger Curls: why is “Using too much load” a mistake?
A controlled fingertip grip cannot be maintained.
What should I focus on when doing Finger Curls?
Do not let the bar escape your hands. Maintain deliberate thumb support. Do not curl your wrists through a large angle. Do not bend your elbows as in an arm curl. Keep your feet clear of the bar’s drop path. Open the fingers of both hands evenly.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.