Dumbbell finger curls

Dumbbell finger curls

Dumbbell finger curls are an effective exercise for strengthening your fingers, hands, and forearms. This exercise specifically targets the muscles in your fingers and can be a great addition to your upper body workout routine. To perform dumbbell finger curls, you'll need a pair of dumbbells that you can comfortably grip. Start by sitting on a bench or chair with your feet flat on the ground. Grab a dumbbell in each hand and let your arms hang by your sides with your palms facing your thighs. Next, slowly curl your fingers towards your palm, squeezing the dumbbells as tightly as you can. Hold this position for a few seconds, then slowly release and extend your fingers back to the starting position. Repeat this movement for the desired number of repetitions. By performing dumbbell finger curls regularly, you can improve your grip strength, which can be beneficial for various activities, such as weightlifting, rock climbing, or even everyday tasks that require a strong grip. It's important to start with a weight that challenges you, but allows you to maintain proper form throughout the exercise. Remember to always warm up before engaging in any exercise routine to prevent injury. If you're new to dumbbell finger curls, start with lighter weights and gradually increase as you become more comfortable and stronger. As with any exercise, it's important to listen to your body and stop if you experience any pain or discomfort. Incorporating dumbbell finger curls into your fitness regimen can enhance not only your grip strength but also your overall upper body strength. Don't forget to consult with a fitness professional or a physician before starting any new exercise program. Stay consistent, stay focused, and enjoy the benefits of stronger fingers and forearms!


  • Start by sitting on a flat bench with your feet flat on the floor.
  • Grasp a dumbbell in each hand with an underhand grip.
  • Rest your forearms on your thighs, allowing your wrists and hands to hang freely off the edge.
  • Curl your fingers inward, squeezing the dumbbells tightly.
  • Hold the contracted position for a moment and then slowly release your fingers back to the starting position.
  • Repeat this movement for the desired number of repetitions.

Tips & Tricks

  • Start with a lighter weight and gradually increase as you get stronger.
  • Focus on maintaining proper form throughout the exercise to prevent injury.
  • Engage your core muscles to stabilize your body during the movement.
  • Keep your wrists, elbows, and shoulders relaxed to avoid unnecessary tension.
  • Control the movement by slowly curling the dumbbell up and lowering it down in a controlled manner.
  • Experiment with different grip positions to target different areas of the finger muscles.
  • Incorporate finger curls into a well-rounded grip training routine for overall hand strength improvement.
  • Don't neglect rest days to give your muscles time to recover and grow.
  • Consider using hand grips or other equipment in addition to dumbbells for variety in training.
  • Stay consistent with your finger curl workouts to see long-term improvements in grip strength.


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