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Exercise 1016 · REF vUTfFHw

Band Wrist Curl exercise animation

Band Wrist Curl

Category
Lower Arms
Equipment
Band
Target
Forearms

The band wrist curl isolates the forearm flexors with constant tension, useful for building grip and forearm endurance without needing a barbell or dumbbell. It's a low-load, high-rep accessory best done after your main lifts rather than before, since forearm fatigue early in a session can quietly sabotage your grip on everything after it. Keep the motion slow and controlled through the wrist only.

How to Do the Band Wrist Curl

  1. Sit on a bench or chair with your feet flat on the ground.
  2. Hold the band with both hands, palms facing up, and rest your forearms on your thighs.
  3. Slowly curl your wrists upward, squeezing your forearms.
  4. Pause for a moment at the top, then slowly lower your wrists back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Band Wrist Curl primarily targets the Forearms, with Biceps as the primary synergist muscle group, along with the Triceps.

More Lower Arms Exercises

Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell Reverse Wrist Curl Barbell · Forearms Barbell Standing Back Wrist Curl Barbell Standing Back Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Wrist Curl Barbell Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell Wrist Curl V. 2 Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell Finger Curls Dumbbell · Forearms

Equipment Alternatives

Don't have band? These target the same forearms with different equipment.

Modified Push Up To Lower Arms Modified Push Up To Lower Arms Body Weight · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell Finger Curls Dumbbell · Forearms

FAQ

What muscles does the Band Wrist Curl work?
The Band Wrist Curl primarily targets the forearms, with the biceps and triceps assisting.
What equipment do I need for the Band Wrist Curl?
The Band Wrist Curl is done with a band.
What's a good alternative to the Band Wrist Curl?
If you don't have access to a band, the Modified Push Up To Lower Arms targets the same forearms using body weight instead.