The band wrist curl is an isolation exercise targeting the forearms using a resistance band. It is performed seated, with the forearms resting on the thighs, and involves curling the wrists upward to strengthen the forearm muscles.
Also Works
BicepsTriceps
How to Perform
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.
Pro Tips
•Rest your forearms on your thighs with palms facing up and curl your wrists upward against the band tension.
•Squeeze the forearm flexors at the top of each curl for a one-second hold.
•Lower slowly rather than letting the wrists drop to maintain tension on the muscles.
Common Mistakes
•Lifting the forearms off the thighs during the curl, which allows the biceps to assist.
•Rolling the band in the fingers instead of curling from the wrist joint.
•Using a band that is too thick for the small forearm muscles.