Forearms · Resistance bands

Resistance Band Wrist Flexion

Resistance band wrist flexion is an isolation exercise designed to strengthen the forearm flexors and build wrist stability. It suits lifters of all experience levels and is best placed 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 chair and anchor one end of the loop resistance band under your foot.
Hold the other end of the band in your hand, palm facing up, and rest your forearm on your thigh with your wrist just past your knee.
As you exhale, curl your wrist upward, pulling against the band's resistance while keeping your forearm on your thigh.
Pause briefly at the top of the movement.
Inhale and slowly lower your wrist back to the starting position.
Complete your reps, then switch arms.

Common mistakes

Lifting the forearm off the thigh shifts mechanical tension away from the forearms and onto the upper arm.
Letting the band snap the wrist down removes eccentric load and places unnecessary stress on the connective tissues.
Selecting excessive resistance restricts the range of motion and prevents a full peak contraction at the top.

Tips

Pause for a full second at the top of the curl to maximize tension in the forearm flexors.
Lower the wrist under control, taking roughly two seconds on the descent.
Adjust the band under your foot so there is constant tension without slack at the bottom position.

Sets and reps

Perform 3–4 sets of 15–20 repetitions per arm with 45–60 seconds of rest between sides to target forearm hypertrophy and endurance.

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

Does resistance band wrist flexion help improve grip strength?

Yes, strengthening the wrist flexors directly supports crush and support grip needed for deadlifts and pull-ups.

What should you do if you feel pain in the wrist joint during this exercise?

Stop the exercise immediately and consult a healthcare specialist if the discomfort persists.

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