10 Best Finger Curls Alternatives for Stronger Forearms

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. Play demonstration

   1. Bodyweight Standing Close-grip Row

   41% 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, the same as Finger Curls
   • Balance: harder to stay steady on than Finger Curls
2. Play demonstration

   2. Elevator

   40% 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, the same as Finger Curls
3. Play demonstration

   3. Bodyweight Standing Row

   39% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Grasp a bar or handles with an overhand grip, palms facing down.
   3. Keep your back straight and core engaged.
   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.
   6. Slowly release and extend your arms back to the starting position.
   7. 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, the same as Finger Curls
   • Balance: harder to stay steady on than Finger Curls
4. Best match

   Play demonstration

   4. Modified Push Up To Lower Arms

   38% 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 Finger Curls
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not standing
5. Play demonstration

   5. Bodyweight Standing Row (With Towel)

   38% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly release the tension and return 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: lats, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Finger Curls
   • Balance: harder to stay steady on than Finger Curls
6. Play demonstration

   6. Push-up (Wall)

   34% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

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

   How to perform this exercise

   1. Stand facing a wall, about arm's length away.
   2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
   3. Step back with your feet, keeping them hip-width apart.
   4. Engage your core and keep your body in a straight line from head to heels.
   5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
   6. Pause for a moment, then push yourself back to the starting position.
   7. 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: pectorals, not forearms
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Finger Curls
   • Balance: easier to stay steady on than Finger Curls
7. Play demonstration

   7. Bodyweight Standing Close-grip One Arm Row

   33% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

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

   Why this matches

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

   8. Inverted Row

   32% 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 standing
9. Play demonstration

   9. Inverted Row Bent Knees

   32% 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 standing
10. Play demonstration

    10. Hyperextension

    32% match

    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    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 standing
    • Balance: easier to stay steady on than Finger Curls