Forearms · Resistance bands

Band Wrist Curl

The band wrist curl is an isolation exercise designed to strengthen the wrist flexors and improve grip endurance. It suits lifters of all experience levels and is best placed at the end of an arm, pull, or dedicated grip 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 up and your wrists just past your knees.
Keep your forearms pressed into your thighs throughout the movement.
Inhale. As you exhale, curl your wrists upward, lifting the handles as high as possible.
Inhale and slowly lower your hands back down to the starting position.

Common mistakes

Lifting the forearms off the thighs shifts the work toward the biceps and reduces tension on the forearms.
Allowing the band to snap the wrists back down eliminates the eccentric phase and strains the connective tissues.
Using excessive band tension limits the range of motion and leads to jerking the upper body for momentum.
Letting the wrists hyperextend too far at the bottom places unnecessary stress on the wrist joints.

Tips

Widen your stance on the band to easily increase resistance without needing a thicker loop.
Pause for a brief second at the top of the curl to maximize peak contraction in the flexor muscles.
Keep your grip secure on the handles while focusing solely on moving through the wrist joint.

Sets and reps

Perform 3 to 4 sets of 15 to 20 controlled repetitions to build local muscular endurance and size, resting 45 to 60 seconds between sets.

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 band wrist curls help improve deadlift grip strength?

Yes, strengthening the wrist flexors supports finger flexion and directly enhances sustained holding power on heavy barbell lifts.

What should you do if you feel sharp pain in the wrists?

Stop the exercise immediately, adjust the tension to a lighter resistance, and consult a healthcare professional if the pain persists.

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