Band Reverse Wrist Curl
Description
The band reverse wrist curl is a forearm extensor exercise performed by anchoring a resistance band under your foot and curling your wrist upward (extension) with an overhand grip. It strengthens the wrist extensors and is one of the most important exercises for preventing and rehabilitating tennis elbow.
Muscle Group
Equipment Required
Band Reverse Wrist Curl Instructions
- Sit on a bench or chair with feet flat. Loop one end of a resistance band under your right foot.
- Grip the other end with your right hand using an overhand grip (palm down).
- Rest your right forearm on your right thigh with your wrist extended just past the knee.
- Let the band tension pull your wrist down toward the floor.
- Curl your wrist upward (extension) by lifting the back of your hand toward your forearm.
- Squeeze your forearm extensors hard at the top.
- Slowly lower under control over two seconds.
- Complete reps on one side, then switch. Aim for 15 to 20 reps per set.
Band Reverse Wrist Curl Form & Visual
Band Reverse Wrist Curl Benefits
- Strengthens the wrist extensors
- Helps prevent and rehabilitate tennis elbow
- Builds forearm size and definition
- Highly portable — works at home with one band
- Easy to scale by changing band thickness
- Critical for racquet sport athletes
Band Reverse Wrist Curl Muscles Worked
- Wrist extensors (extensor carpi radialis, extensor carpi ulnaris)
- Forearm extensors
- Brachioradialis (secondary)
Band Reverse Wrist Curl Variations & Alternatives
- Dumbbell Reverse Wrist Curl
- Band Wrist Curl (palm up — flexor)
- Kneeling Wrist Flexor Stretch
- Cable Reverse Wrist Curl
- Behind-Back Reverse Wrist Curl
