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Band wrist curl

Band wrist curl

The band wrist curl is a simple yet effective exercise that targets the muscles in your forearms and wrists. It can be done using resistance bands, which are versatile tools that add a challenging element to your workouts. This exercise is especially beneficial for individuals who use their hands and wrists extensively in their daily activities or sports. The band wrist curl specifically targets the flexor muscles of your forearms, which are responsible for bending the wrist. By strengthening these muscles, you can improve wrist stability, enhance grip strength, and even reduce the risk of certain injuries like wrist strains or sprains. To perform the band wrist curl, you'll need a resistance band and a sturdy anchor point. Start by anchoring the band securely to an immovable object at waist height. Hold one end of the band with your palm facing up, and step back until you feel tension in the band. Next, keeping your forearm stationary, slowly curl your hand towards your forearm against the resistance of the band. Squeeze your forearm muscles at the top of the movement before lowering your hand back to the starting position in a controlled manner. Remember to start with a light resistance band and gradually increase the resistance as you become stronger. It's essential to maintain proper form throughout the exercise and avoid any jerky or rapid movements. Aim for 2-3 sets of 10-15 repetitions per hand, and always listen to your body, adjusting the intensity or range of motion if needed. Incorporating the band wrist curl into your fitness routine can help you build stronger forearms and wrists, which can have significant benefits in various activities such as weightlifting, rock climbing, tennis, or even typing on a computer. However, remember to consult with a fitness professional to determine if this exercise is appropriate for your individual needs and goals. So, grab a resistance band and give the band wrist curl a try to level up your forearm strength!


  • Start by sitting on a chair or bench with your feet flat on the floor.
  • Place a resistance band around your thighs, just above your knees.
  • Place your hands on your thighs, palms facing up.
  • Wrap the resistance band around your fingers, making sure it is secure.
  • Keeping your palms facing up, slowly curl your wrists towards your body, squeezing the resistance band.
  • Hold the contraction for a second, then slowly release and return to the starting position.
  • Repeat for the desired number of repetitions.
  • Focus on maintaining proper form and control throughout the exercise.
  • Remember to breathe naturally and avoid locking your elbows or straining your wrists.
  • To increase difficulty, you can use a band with higher resistance or slow down the tempo of the exercise.

Tips & Tricks

  • Focus on proper form and technique to maximize effectiveness.
  • Increase the resistance of the band gradually as you get stronger.
  • Engage your core muscles to maintain stability and prevent excessive body movement.
  • Perform the exercise with a slow and controlled motion to engage the target muscles fully.
  • Ensure a full range of motion by allowing your wrists to fully extend and flex.
  • Aim for a higher number of repetitions rather than using heavy weights to build strength and endurance.
  • Listen to your body; if you feel any pain or discomfort, stop the exercise and consult a professional.
  • Combine band wrist curls with other exercises to target the forearm muscles from different angles.
  • Maintain consistent breathing throughout the exercise to oxygenate your muscles.
  • Consider alternating between different hand positions (overhand, underhand, neutral grip) to work different parts of your forearms.

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