10 Best Finger Curls Alternatives for Stronger Forearms

Finger Curls are done standing with a barbell. Ranked closest by our scoring: the Barbell Standing Back Wrist Curl, the Barbell Wrist Curl and the Palms-up Barbell Wrist Curl Over A Bench.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Finger Curls

Finger CurlsPlay demonstration
Primary muscle
Forearms
Equipment
Barbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Wrist Flexors, Grip Muscles

How to perform Finger Curls
  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.
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Ranked Finger Curls Alternatives

10 substitutes, ranked by how closely each one matches 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
    Barbell Standing Back Wrist CurlPlay demonstration

    1. Barbell Standing Back Wrist Curl

    90% match
    • Forearms
    • Barbell
    • Beginner
    • Isolation

    Pick this when you want to work the forearms with less balance to manage.

    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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as Finger Curls
    • Primary muscle: forearms, the same as Finger Curls
    • Equipment: free weights, the same as Finger Curls
    • Body position: standing, the same as Finger Curls
    • Balance: easier to stay steady on than Finger Curls
  2. Barbell Wrist CurlPlay demonstration

    2. Barbell Wrist Curl

    86% 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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as Finger Curls
    • Primary muscle: forearms, the same as Finger Curls
    • Equipment: free weights, the same as Finger Curls
    • Body position: seated, not standing
    • Balance: easier to stay steady on than Finger Curls
  3. Palms-up Barbell Wrist Curl Over A Bench

    3. Palms-up Barbell Wrist Curl Over A Bench

    86% 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.
    6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as Finger Curls
    • Primary muscle: forearms, the same as Finger Curls
    • Equipment: free weights, the same as Finger Curls
    • Body position: seated, not standing
    • Balance: easier to stay steady on than Finger Curls
  4. Cable Standing Back Wrist CurlPlay demonstration

    4. Cable Standing Back Wrist Curl

    84% match
    • Forearms
    • Cable
    • Beginner
    • Isolation

    A good swap when you have a cable machine to work with, and it still works the forearms.

    How to perform this exercise
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Hold the cable handle with an overhand grip, palms facing down.
    3. Keep your arms straight and your elbows close to your sides.
    4. Slowly curl your wrists upward, bringing the cable handle towards your body.
    5. Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as Finger Curls
    • Primary muscle: forearms, the same as Finger Curls
    • Equipment: a cable, not free weights
    • Body position: standing, the same as Finger Curls
    • Balance: easier to stay steady on than Finger Curls
  5. Palms-down Wrist Curl Over A Bench

    5. Palms-down Wrist Curl Over A Bench

    82% 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.
    6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as Finger Curls
    • Primary muscle: forearms, the same as Finger Curls
    • Equipment: free weights, the same as Finger Curls
    • Body position: seated, not standing
    • Balance: easier to stay steady on than Finger Curls
  6. Standing Palms-up Barbell Behind The Back Wrist Curl

    6. Standing Palms-up Barbell Behind The Back Wrist Curl

    80% match
    • Forearms
    • Barbell
    • Beginner
    • Isolation

    It still works the forearms, through a different movement.

    How to perform this exercise
    1. Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
    2. You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
    3. While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
    4. Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
    5. Repeat for the recommended amount of repetitions.
    6. When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: forearms, the same as Finger Curls
    • Equipment: free weights, the same as Finger Curls
    • Body position: standing, the same as Finger Curls
  7. Dumbbell Finger CurlsPlay demonstration

    7. Dumbbell Finger Curls

    79% match
    • Forearms
    • Dumbbell
    • Beginner
    • Isolation

    A good swap when you have dumbbells to work with, and it still works the forearms.

    How to perform this exercise
    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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as Finger Curls
    • Primary muscle: forearms, the same as Finger Curls
    • Equipment: free weights, the same as Finger Curls
    • Body position: seated, not standing
  8. Smith Standing Back Wrist CurlPlay demonstration

    8. Smith Standing Back Wrist Curl

    79% match
    • Forearms
    • Smith-machine
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand facing the smith machine with your feet shoulder-width apart.
    2. Grasp the barbell with an overhand grip, hands shoulder-width apart.
    3. Keep your back straight and your elbows close to your body.
    4. Slowly curl your wrists upwards, bringing the barbell towards your body.
    5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as Finger Curls
    • Primary muscle: forearms, the same as Finger Curls
    • Equipment: a machine, not free weights
    • Body position: standing, the same as Finger Curls
    • Balance: easier to stay steady on than Finger Curls
  9. Palms-up Dumbbell Wrist Curl Over A Bench

    9. Palms-up Dumbbell Wrist Curl Over A Bench

    78% 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.
    6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as Finger Curls
    • Primary muscle: forearms, the same as Finger Curls
    • Equipment: free weights, the same as Finger Curls
    • Body position: seated, not standing
    • Balance: easier to stay steady on than Finger Curls
  10. Band Wrist CurlPlay demonstration

    10. Band Wrist Curl

    76% 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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as Finger Curls
    • Primary muscle: forearms, the same as Finger Curls
    • Equipment: a band, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than Finger Curls

Finger Curls FAQ

What muscles does Finger Curls work?

Finger curls primarily activate the finger flexors (flexor digitorum superficialis and profundus) and to a lesser extent the wrist flexors (flexor carpi radialis and ulnaris). Perform slow, controlled curls through full finger flexion to feel the tension in those muscles rather than in the forearm extensors.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology