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Band Wrist Curl

A wrist flexion exercise against band resistance that builds the forearm flexors and grip endurance with joint-friendly, smooth loading.

ArmsBandWrist flexion
GoLightWeight mediaband-wrist-curl

Demonstration coming soon

Primary

Forearm flexors

Secondary

Grip musclesBrachioradialis

Equipment

Band

Pattern

Wrist flexion

Setup

  1. 01Sit and anchor the middle of the band under both feet.
  2. 02Hold the ends with an underhand grip, palms facing up.
  3. 03Rest the forearms on the thighs with wrists hanging just past the knees.
  4. 04Take up slack so there is light tension with the wrists extended back.

Execution

  1. 01Let the hands hinge back and the band pull the wrists into extension.
  2. 02Curl the wrists up, rolling the hands toward the forearms.
  3. 03Squeeze the forearms at the top for a moment.
  4. 04Lower slowly back to the stretched position.

Checkpoints

  • -Forearms stay planted on the thighs throughout.
  • -The bar of the hand travels through a full arc, not tiny pulses.
  • -Grip stays firm without the band creeping through the fingers.
  • -Elbows stay bent and relaxed; the wrists do all the work.

Common mistakes

  • -Curling with the biceps by lifting the forearms.
  • -Cutting the stretch short at the bottom.
  • -Gripping so loosely the band slips each rep.
  • -Racing through reps without a top squeeze.

Programming notes

  • -Use 2 to 3 sets of 15 to 25 reps at the end of an arm or pull day.
  • -Pair 1:1 with band reverse wrist curls to keep the forearm balanced.
  • -Progress by shortening the band under the feet.

Related exercises

Band Reverse Wrist Curl

Band / Arms

Wrist Curl

Barbell / Arms

Dumbbell One Arm Wrist Curl

Dumbbell / Arms

Cable Wrist Curl

Cable / Arms

Almost there

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