The band reverse wrist curl is an isolation exercise targeting the forearms, specifically the wrist extensors, using a resistance band. It is performed seated, with the forearms resting on the thighs and the wrists curling upward against the resistance of the band.
Also Works
Forearms
How to Perform
1
Sit on a bench or chair with your feet flat on the ground.
2
Hold the band with an overhand grip, palms facing down, and wrap it around your fingers.
3
Rest your forearms on your thighs, with your wrists hanging off the edge.
4
Slowly curl your wrists upward, squeezing your forearms.
5
Pause for a moment at the top, then slowly lower your wrists back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Rest your forearms on your thighs with wrists hanging off the edge and palms facing down for proper positioning.
•Curl the wrists upward slowly against the band resistance, focusing on the top of the forearm contraction.
•Use a light band because the wrist extensors are small muscles that fatigue quickly.
Common Mistakes
•Lifting the forearms off the thighs during the curl, which recruits the biceps and defeats the isolation purpose.
•Using a band that is too thick, causing compensatory movements and wrist strain.
•Performing the movement too quickly without controlling the eccentric phase.