Forearms are more than just aesthetic muscles. They are essential for grip strength, injury prevention, and upper-body performance. However, if you’re only training them with wrist curls, you might be missing out on a powerful companion: the finger curl.
While these two exercises may appear similar, they target the forearm muscles in significantly different ways. Understanding how each works – and when to use them – can take your training to the next level.
Wrist Curls
Wrist curls are performed by bending the wrist while holding dumbbells or a barbell with forearm support. This movement focuses on the wrist flexor muscles and is often used to improve forearm size and support pressing or curling movements.
Execution:
- Sit on a bench and rest your forearms on your thighs or a pad.
- Hold a dumbbell or barbell with an underhand grip (palms up).
- Let your wrists hang over your knees or the edge of the pad.
- Bend your wrists to lift the weight toward your forearms.
- Slowly lower the weight to stretch the forearm muscles.
Muscles Worked:
- Flexor Carpi Radialis
- Flexor Carpi Ulnaris
- Palmaris Longus
- Flexor Digitorum Superficialis (partially)
- Pronator Teres (stabilizer)
Finger Curls
Finger curls begin similarly to wrist curls, but with one key difference: you allow the weight to roll down your fingers, then curl them to grasp the weight again before completing the wrist curl. This extended range of motion targets the deep finger flexors, particularly the Flexor Digitorum Profundus.
Execution:
- Start in the same position as wrist curls, holding a barbell or dumbbell.
- Allow the bar to roll down your fingers, fully extending them.
- Curl your fingers to grip and roll the weight back into your palm.
- Finish by bending your wrists, as in a standard wrist curl.
Muscles Worked:
- Flexor Digitorum Profundus
- Flexor Digitorum Superficialis
- Flexor Pollicis Longus
- Smaller hand muscles for grip stability
Muscle Activation and EMG Research
Studies comparing wrist curls vs. finger curls show that:
- Wrist curls emphasize isometric contraction of the finger flexors and dynamic contraction of wrist flexors.
- Finger curls induce full-range contraction of both fingers and wrists, particularly the deep layer (Flexor Digitorum Profundus) (Driver et al., 2016).
This means finger curls can engage a greater number of motor units, even though the mechanical loading of wrist curls is often higher.
Wrist Curls vs. Finger Curls: Key Differences
| Aspect | Wrist Curls | Finger Curls |
|---|---|---|
| Primary Action | Wrist joint flexion | Finger flexion + wrist flexion |
| Muscle Emphasis | Wrist flexors | Finger flexors + wrist flexors |
| Grip | Moderate (weight is supported in the palm) | High (fingers support the weight) |
| Range of Motion | Shorter | Longer (involves full finger extension) |
| Function | Supports wrist and elbow stability | Builds finger strength and grip endurance |
| Best For | Forearm aesthetics and wrist support in lifts | Athletes requiring grip strength (e.g., climbers) |
Training Goals: Which One Should You Use?
| Goal | Wrist Curls | Finger Curls |
|---|---|---|
| Muscle Hypertrophy (Forearm Size) | Primary | Secondary |
| Grip Strength (Crushing or Support) | Limited | Great |
| Wrist Joint Stability and Health | Great | Good |
| Tendon Strength | Minimal | High |
| Rehabilitation/Tendonitis Support | Mild | |
| Sport-Specific Grip (Climbing, BJJ, Lifting) | Superior |
Programming Recommendations
Wrist Curl Programming for Hypertrophy
- Frequency: 1–2 times per week
- Sets/Reps: 3–4 sets of 10–15 reps
- Rest: 30–60 seconds
- Progression: Add weight or reps; try dumbbells, barbells, or reverse grip
Finger Curl Programming
- Frequency: 1–2 times per week
- Sets/Reps: 2–3 sets of 8–12 reps
- Progression: Use thicker bars (Fat Gripz), overload with straps, or add pauses at the bottom
Superset Option:
Try pairing both exercises:
- A1: Wrist curls (12 reps)
- A2: Finger curls (10 reps, 3-second pause at the bottom)
For Strength or Performance:
- Use heavier loads for 6–10 reps
- Alternate both exercises throughout your week
- Include isometric holds with finger curls (e.g., 5-second pauses during contraction)
Recovery and Overuse Note:
Since forearms are used in most upper-body exercises, avoid wrist/finger training on consecutive days. Overtraining can lead to medial epicondylitis (golfer’s elbow) or tendon overuse injuries (Sevier & Wilson, 1999).
Should You Do Both?
Yes – if your goals include:
- Improving grip strength (climbing, MMA, deadlifting)
- Enhancing forearm aesthetics and vascularity
- Balancing strength across wrist and hand musculature
- Reducing injury risk in repetitive sports (e.g., tennis, baseball)
You can alternate wrist curls and finger curls on separate days or perform them in a superset for comprehensive forearm development.
Conclusion
While wrist curls and finger curls may look similar, their training benefits are distinct. Wrist curls emphasize overall forearm development, while finger curls uniquely challenge your grip and finger strength. Incorporating both exercises can help build more functional and well-developed forearms, especially for lifters, athletes, and anyone looking to improve grip endurance.
References
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
- Behm, D. G., & Sale, D. G. (1993). Velocity specificity of resistance training. Sports Medicine, 15(6), 374–388. https://doi.org/10.2165/00007256-199315060-00003
- American College of Sports Medicine. (2017). ACSM’s guidelines for exercise testing and prescription (10th ed.). Lippincott Williams & Wilkins.
- Waugh, C. M., et al. (2012). Effects of resistance training on muscle architecture and tendon properties in adolescent athletes. European Journal of Applied Physiology, 112(11), 3997–4005.
