10 Best Finger Curls Alternatives for Stronger Forearms

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Barbell Standing Back Wrist Curl

   90% match

   Forearms · Beginner · Isolation

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

   • Barbell

   How to perform it

   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. 2. Barbell Wrist Curl

   86% match

   Forearms · Beginner · Isolation

3. 3. Palms-up Barbell Wrist Curl Over A Bench

   86% match

   Forearms · Beginner · Isolation

4. Play demonstration

   4. Cable Standing Back Wrist Curl

   84% match

   Forearms · Beginner · Isolation

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

   • Cable

   How to perform it

   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. 5. Palms-down Wrist Curl Over A Bench

   82% match

   Forearms · Beginner · Isolation

6. 

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

   80% match

   Forearms · Beginner · Isolation

   It still works the forearms, through a different movement.

   • Barbell

   How to perform it

   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. Play demonstration

   7. Dumbbell Finger Curls

   79% match

   Forearms · Beginner · Isolation

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

   • Dumbbell

   How to perform it

   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. 8. Smith Standing Back Wrist Curl

   79% match

   Forearms · Beginner · Isolation

9. 9. Palms-up Dumbbell Wrist Curl Over A Bench

   78% match

   Forearms · Beginner · Isolation

10. 10. Band Wrist Curl

    76% match

    Forearms · Beginner · Isolation