Dumbbell Finger Curl

Body region

• Arms

Muscles

Main

• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Helps

• Flexor Carpi Radialis
• Flexor Carpi Ulnaris
• Flexor Pollicis Longus

Holds

• Palmaris Longus

Equipment

• Dumbbells
• Flat Bench

Technique

1. Take a seat, rest one forearm on your thigh palm up and hold a light dumbbell.
2. Let the wrist hang just past the knee.
3. Slowly open the fingers so the dumbbell rolls down toward the fingertips.
4. Close the fingers to roll it back into the palm, then curl the wrist up slightly at the end.
5. Finish the set and switch hands.

Cues

• Use a light weight you can control at the fingertips.
• Keep the forearm still on the thigh.

Common mistakes

• Letting the dumbbell slip out of the fingers.
• Lifting the forearm off the thigh to help.

Alternatives

• Dumbbell Wrist Curl
• Barbell Wrist Curl