Band Reverse Wrist Curl

Band Reverse Wrist Curl


This exercise involves using a resistance band to perform wrist curls while reversing the movement. The band is wrapped around the wrist and the hand is curled upwards, then slowly lowered back down in a controlled manner. This exercise targets the muscles in the forearm and can help improve grip strength.

Muscle Group

Equipment Required

Band Reverse Wrist Curl Instructions

  1. Start by sitting on a bench or chair with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in each hand with an overhand grip, palms facing down.
  3. Rest your forearms on the bench or chair with your wrists hanging off the edge.
  4. Slowly lower the dumbbells towards the ground by flexing your wrists.
  5. Once your wrists are fully flexed, pause for a moment before slowly raising the dumbbells back up by extending your wrists.
  6. At the top of the movement, pause for a moment before repeating the exercise for the desired number of repetitions.
  7. After completing the set, switch to an underhand grip and repeat the exercise for the same number of repetitions.

Band Reverse Wrist Curl Form & Visual

Band Reverse Wrist Curl

Band Reverse Wrist Curl Benefits

  • Strengthens glutes, hamstrings, and lower back muscles
  • Improves hip mobility and stability
  • Helps to prevent lower back pain and injury
  • Can be modified to target specific muscle groups
  • Can be done with minimal equipment

Band Reverse Wrist Curl Muscles Worked

  • Forearm Extensors

Band Reverse Wrist Curl Variations & Alternatives

  • Reverse wrist curl with band
  • Band reverse wrist extension
  • Band resisted wrist curl
  • Band resisted reverse wrist curl
  • Band wrist curl with pronation