Band Wrist Curl
Description
The band wrist curl targets the wrist flexors by anchoring a band under your foot and curling the wrist upward. It builds forearm flexor strength and size with minimal equipment — useful for grip-intensive activities and forearm development at home.
Muscle Group
Equipment Required
Band Wrist Curl Instructions
- Sit on a chair. Place a resistance band under your right foot.
- Grip the other end with your right hand. Rest your right forearm on your right thigh, wrist hanging off your knee.
- Start with your wrist extended (hand hanging down).
- Curl your wrist up by flexing, pulling the band against tension.
- Squeeze your forearm flexors at the top.
- Lower under control.
- Complete reps, then switch hands.
- Use a thicker band for more resistance. Aim for 15 to 20 reps per set.
Band Wrist Curl Form & Visual
Band Wrist Curl Benefits
- Builds wrist flexor strength at home
- Highly portable
- Easy to scale by band thickness
- Useful for grip-intensive activities
- Improves wrist and forearm health
- Joint-friendly
Band Wrist Curl Muscles Worked
- Wrist flexors (flexor carpi radialis, flexor carpi ulnaris)
- Flexor digitorum
- Palmaris longus
Band Wrist Curl Variations & Alternatives
- Dumbbell Wrist Curl
- Barbell Wrist Curl
- Band Reverse Curl
- Band Reverse Wrist Curl
- Wrist Roller
