Forearms · Resistance bands

Band Reverse Wrist Curl

The band reverse wrist curl is an isolation exercise targeting the wrist extensor muscles on the top of the forearms. It helps balance grip strength, improves wrist stability, and fits best at the end of an arm or pulling workout.

Muscles: Forearms
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Sit on a bench with both feet on the middle of the band and take a handle in each hand.
Rest your forearms on your thighs with your palms facing down and your wrists just past your knees.
Keep your forearms pressed into your thighs throughout the movement.
Inhale. As you exhale, extend your wrists to lift the backs of your hands up as high as possible.
Inhale and slowly lower your hands back down to the starting position.

Common mistakes

Lifting the forearms off the thighs during the curl, which shifts tension to the shoulders and upper arms.
Letting the band snap the hands back down, which eliminates muscle engagement during the eccentric phase.
Using excessive band tension, which limits the range of motion and places unnecessary strain on the wrist joints.

Tips

Adjust the band under your feet so there is light tension even at the very bottom of the movement.
Pause for a second at peak extension to maximize muscular tension in the extensors.
Move only at the wrist joints and keep your hands aligned with your forearms without flaring sideways.

Sets and reps

Perform 3 to 4 sets of 15 to 25 repetitions with 45 to 60 seconds of rest between sets to target the endurance-oriented forearm muscles.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Can resistance bands replace dumbbells for reverse wrist curls?

Yes, bands provide smooth, accommodating resistance that peaks at full contraction, making them an effective and joint-friendly alternative.

What should you do if your wrists hurt during this exercise?

Stop the movement immediately and reduce band tension; if discomfort persists, consult a qualified medical specialist.

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