10 Best Dumbbell Finger Curls Alternatives for Limited Equipment

Ranked Dumbbell Finger Curls Alternatives

10 substitutes, ranked by how closely each one matches Dumbbell Finger Curls on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Modified Push Up To Lower Arms

   42% match

   • Forearms
   • Bodyweight
   • Beginner
   • Compound

   Use this when you have nothing to train with, because it works the forearms with bodyweight alone.

   How to perform this exercise

   1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
   2. Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
   3. Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
   4. Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: forearms, the same as Dumbbell Finger Curls
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not seated
2. Play demonstration

   2. Bodyweight Standing Close-grip Row

   37% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the lats rather than the forearms.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Bend forward at the waist, keeping your back straight and your core engaged.
   3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not seated
   • Balance: harder to stay steady on than Dumbbell Finger Curls
3. Play demonstration

   3. Elevator

   36% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the upper back rather than the forearms.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Place your hands on your hips or cross them in front of your chest.
   3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
   4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not seated
4. Play demonstration

   4. Inverted Row

   36% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a bar at waist height or use a suspension trainer.
   2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
   3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
   4. Lean back, keeping your body straight and your heels on the ground.
   5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not seated
5. Play demonstration

   5. Inverted Row Bent Knees

   36% match

   • Upper Back
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Set up a bar at waist height and lie underneath it.
   2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Position your body so that your heels are on the ground and your body is straight.
   4. Pull your chest up towards the bar by squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: upper back, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not seated
6. Play demonstration

   6. Hyperextension

   36% match

   • Spine
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the spinal erectors rather than the forearms.

   How to perform this exercise

   1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
   2. Cross your arms over your chest or place your hands behind your head.
   3. Lower your upper body towards the ground while keeping your back straight.
   4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: spine, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not seated
   • Balance: easier to stay steady on than Dumbbell Finger Curls
7. Play demonstration

   7. Hyperextension (On Bench)

   36% match

   • Spine
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
   2. Cross your arms over your chest or place your hands behind your head.
   3. Slowly lower your upper body towards the ground while keeping your back straight.
   4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: spine, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not seated
   • Balance: easier to stay steady on than Dumbbell Finger Curls
8. Play demonstration

   8. Elbow Lift - Reverse Push-up

   35% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
   2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
   3. Pause at the top for a moment, squeezing your upper back muscles.
   4. Slowly lower your body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: lying on your back, not seated
9. Play demonstration

   9. Bench Dip On Floor

   35% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
   4. Push yourself back up to the starting position by straightening your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: seated, the same as Dumbbell Finger Curls
10. Play demonstration

    10. Three Bench Dip

    35% match

    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: triceps, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as Dumbbell Finger Curls