10 Best Dumbbell Finger Curls Alternatives for Limited Equipment

If you can't do dumbbell finger curls, choose exercises that still load the finger flexors and forearm flexors. Good options include plate pinches, towel hangs, barbell wrist curls, reverse curls and thick-handle farmer carries. Cue each rep: squeeze hard at the top for 1–2 seconds while keeping the wrist neutral to maximize flexor activation.

Original Exercise: Dumbbell Finger Curls

Dumbbell Finger Curls
Primary Muscle
Forearms
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Wrist Flexors, Wrist Extensors
How to Perform Dumbbell Finger Curls
  1. Sit on a bench or chair with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up.
  3. Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers.
  4. Repeat for the desired number of repetitions, then switch to the other hand.

Ranked Dumbbell Finger Curls Alternatives

Best Match
Palms-Up Dumbbell Wrist Curl Over A Bench

1. Palms-Up Dumbbell Wrist Curl Over A Bench

98.4% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Start out by placing two dumbbells on one side of a flat bench.
  2. Kneel down on both of your knees so that your body is facing the flat bench.
  3. Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
Barbell Wrist Curl

2. Barbell Wrist Curl

98.4% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
  2. Allow the barbell to roll down to your fingertips, keeping your wrists straight.
  3. Slowly curl the barbell up towards your forearms by flexing your wrists.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.
Palms-Up Barbell Wrist Curl Over A Bench

3. Palms-Up Barbell Wrist Curl Over A Bench

98.4% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Start out by placing a barbell on one side of a flat bench.
  2. Kneel down on both of your knees so that your body is facing the flat bench.
  3. Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling.
Palms-Down Dumbbell Wrist Curl Over A Bench

4. Palms-Down Dumbbell Wrist Curl Over A Bench

94.4% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Start out by placing two dumbbells on one side of a flat bench.
  2. Kneel down on both of your knees so that your body is facing the flat bench.
  3. Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling.
Palms-Down Wrist Curl Over A Bench

5. Palms-Down Wrist Curl Over A Bench

94.4% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Start out by placing a barbell on one side of a flat bench.
  2. Kneel down on both of your knees so that your body is facing the flat bench.
  3. Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling.
Seated Dumbbell Palms-Up Wrist Curl

6. Seated Dumbbell Palms-Up Wrist Curl

88.4% Match
Forearms Dumbbell Beginner Isolation
How to perform this exercise
  1. Start out by placing two dumbbells on the floor in front of a flat bench.
  2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
  3. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Finger Curls

7. Finger Curls

88% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
  2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  3. Slowly curl your fingers towards your palms, squeezing the barbell tightly.
  4. Hold the contraction for a moment, then slowly release your fingers back to the starting position.
  5. Repeat for the desired number of repetitions.
Barbell Standing Back Wrist Curl

8. Barbell Standing Back Wrist Curl

86.4% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
  2. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
  3. Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
  4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
  5. Repeat for the desired number of repetitions.
Barbell Reverse Wrist Curl

9. Barbell Reverse Wrist Curl

84.4% Match
Forearms Barbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down.
  2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  3. Slowly curl your wrists upward, bringing the barbell towards your body.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.
Band Wrist Curl

10. Band Wrist Curl

83.9% Match
Forearms Band Beginner Isolation
How to perform this exercise
  1. Sit on a bench or chair with your feet flat on the ground.
  2. Hold the band with both hands, palms facing up, and rest your forearms on your thighs.
  3. Slowly curl your wrists upward, squeezing your forearms.
  4. Pause for a moment at the top, then slowly lower your wrists back down to the starting position.
  5. Repeat for the desired number of repetitions.

Why You Might Need a Dumbbell Finger Curls Alternative

You may substitute dumbbell finger curls because of finger or tendon pain, lack of dumbbells, or a need for better sport transfer. Finger curls isolate the flexor digitorum superficialis/profundus, but they can aggravate pulley or tendon issues if you use heavy loads with poor wrist position. Alternatives let you vary grip width, change joint angles, and shift from concentric isolation to isometric holds or loaded pinches that reduce shear on tendons. Use a slightly extended wrist to improve length-tension in the flexors, and emphasize slow eccentrics (2–3 seconds) to control load while protecting tissue.

How to Choose the Right Substitute

Select a substitute based on your goal, equipment, and joint tolerance. For hypertrophy pick weighted wrist curls or plate pinches with 8–15 reps; for endurance use towel or fingertip hangs for timed holds; for grip transfer choose thick-bar carries or pinch holds. Check biomechanics: prefer exercises allowing a neutral wrist or slight extension to engage finger flexors safely. Progress by adding load, time under tension, or thicker implements. Technique cue: maintain a neutral wrist, avoid ulnar deviation, and control the eccentric portion for 2–3 seconds to prioritize muscle activation and reduce tendon stress.

Frequently Asked Questions

What muscles does Dumbbell Finger Curls work?

Dumbbell finger curls primarily train the finger flexors, flexor digitorum superficialis and profundus, and the wrist flexors that originate in the forearm. They also recruit intrinsic hand muscles for finger stabilization; perform the movement with a neutral wrist and controlled finger flexion to maximize forearm activation.

What is the best bodyweight alternative to Dumbbell Finger Curls?

Towel hangs or fingertip hangs are the best bodyweight alternatives because they load the finger flexors isometrically and build grip endurance. Wrap a towel over a pull-up bar, grip it with fingers only, and hold for 10–60 seconds while keeping the wrist neutral to stimulate the same muscle groups.

Can I build muscle without doing Dumbbell Finger Curls?

Yes. You can hypertrophy the forearms and finger flexors with plate pinches, heavy wrist curls, thick-bar farmer carries, and progressive timed hangs. Prioritize progressive overload, more weight, longer holds, or thicker grips, and keep technique (neutral wrist, slow eccentrics) to ensure efficient muscle activation.

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