Seated Dumbbell Finger Curl

Learn how to do Seated Dumbbell Finger Curl with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 3 Forearms Dumbbells

Seated Dumbbell Finger Curl is a Dumbbells exercise that primarily targets the Forearms. It has a MET value of 3, meaning a 70 kg person burns approximately 105 calories in a 30-minute session.

How to Do Seated Dumbbell Finger Curl

A seated grip and forearm exercise where the dumbbell rolls down to your fingertips before curling it back into your palm.

💡 Instructions:

Sit on a bench with your forearm resting on your thigh, palm facing up, wrist just past your knee.
Let the dumbbell roll down to your fingertips by opening your hand.
Curl your fingers to bring the dumbbell back into your palm.
Squeeze at the top before slowly lowering and rolling it back to the fingertips.
Repeat for all reps before switching arms.

⚠️ Common mistakes:

Moving the forearm instead of isolating finger movement.
Going too heavy and losing control of the roll.
Skipping the full fingertip extension.
Using momentum instead of slow, controlled motion.

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Muscles Worked by Seated Dumbbell Finger Curl

Primary Forearms

Equipment

Dumbbells

Your weight

Duration

min

Estimated burn

105 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Seated Dumbbell Finger Curl

Type: Dumbbells exercise
Primary muscle: Forearms
Secondary muscles: None
MET value: 3
Calories (30 min, 70 kg): ≈ 105 cal
Video quality: 4K with male and female demonstrations

More Forearms Exercises

MET 6.5

Dumbbell Farmer’s Walk

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MET 3

Dumbbell Seated Wrist Curl

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MET 3

Dumbbell Seated Wrist Extension – Pronated Grip

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MET 3

Dumbbell Wrist Rotation

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FAQ: Seated Dumbbell Finger Curl

What muscles does Seated Dumbbell Finger Curl work?

Seated Dumbbell Finger Curl primarily targets the Forearms.

How do you do Seated Dumbbell Finger Curl correctly?

A seated grip and forearm exercise where the dumbbell rolls down to your fingertips before curling it back into your palm. 💡 Instructions: Sit on a bench...

Is Seated Dumbbell Finger Curl good for beginners?

Seated Dumbbell Finger Curl has a MET value of 3, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Seated Dumbbell Finger Curl?

Seated Dumbbell Finger Curl requires: Dumbbells.

What are the benefits of Seated Dumbbell Finger Curl?

Seated Dumbbell Finger Curl strengthens the Forearms, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Seated Dumbbell Finger Curl?

Similar exercises to Seated Dumbbell Finger Curl include Wrist Circles – Arms Extended & Hands Together, Dumbbell Farmer’s Walk, Dumbbell Seated Wrist Curl, Dumbbell Seated Wrist Extension – Pronated Grip. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Seated Dumbbell Finger Curl better than Wrist Circles – Arms Extended & Hands Together?

Both Seated Dumbbell Finger Curl and Wrist Circles – Arms Extended & Hands Together target the Forearms. Seated Dumbbell Finger Curl uses Dumbbells, while Wrist Circles – Arms Extended & Hands Together offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

MET 2