Band reverse wrist curl

Band reverse wrist curl

The Band Reverse Wrist Curl is an effective and targeted exercise that primarily engages the muscles of the forearm. This exercise specifically targets the wrist extensors, which are responsible for wrist stability and strength. By incorporating resistance bands into this exercise, you can increase the intensity and challenge your muscles in a unique way. To perform the Band Reverse Wrist Curl, you will need a resistance band and a sturdy anchor point. Begin by anchoring the band securely at a waist-level height. Grab the other end of the band with an overhand grip, placing your arms straight in front of you, palms facing down. Your feet should be shoulder-width apart for stability. From this starting position, slowly bend your wrists, bringing your hands towards your body. Maintain control and a slow, controlled movement throughout the exercise. Focus on feeling the tension in your wrist extensors, the muscles on the back of your forearms. Pause for a moment at the top of the movement, then slowly return to the starting position. Adding the Band Reverse Wrist Curl to your workout routine can help strengthen your forearm muscles, improve grip strength, and enhance overall wrist stability. This exercise is particularly beneficial for athletes involved in activities like weightlifting, tennis, golf, or any sport that requires a strong grip or forearm strength. Remember to start with a band resistance that allows you to perform the exercise with proper form and control. As you progress, you can gradually increase the resistance to continue challenging your muscles. Incorporating this exercise into your regular strength training routine can contribute to overall upper body strength and stability. Stay consistent, be patient, and enjoy the benefits of the Band Reverse Wrist Curl!


  • Start by sitting on a bench or a chair with your feet flat on the ground.
  • Hold a resistance band with your palms facing downwards, wrapping it around your hands.
  • Rest your forearms on your thighs with your hands hanging off the edge, palms facing upwards.
  • Maintaining a firm grip on the band, exhale and slowly curl your wrists upwards as far as possible.
  • Pause for a brief moment at the top of the movement, squeezing your forearm muscles.
  • Inhale as you slowly lower your wrists back down to the starting position, fully extending them.
  • Repeat the exercise for the desired number of repetitions.
  • Exercise Tip: Keep your forearms firmly pressed against your thighs throughout the movement to stabilize them.

Tips & Tricks

  • Ensure proper form and technique by keeping your wrists straight throughout the exercise.
  • Start with lighter resistance bands and gradually increase the tension as your wrists get stronger.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • Engage your core and maintain a stable posture throughout the movement.
  • Breathe consistently and avoid holding your breath during the exercise.
  • Focus on squeezing your forearm muscles as you curl your wrists upwards against the band resistance.
  • Utilize a full range of motion by fully extending your wrists downwards and curling them upwards as far as possible.
  • Listen to your body and avoid any pain or discomfort. If you experience any, stop the exercise and consult a professional.
  • Incorporate the band reverse wrist curl into a balanced forearm and grip training routine for optimal results.
  • Consider using different types of resistance bands (e.g., loop bands, tube bands) to add variety and challenge to your workouts.


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