About this exercise
An isolation exercise for the wrist flexors using a resistance band. It strengthens the inner forearm muscles and improves grip with minimal equipment requirements.
Band Wrist Curl
Step by step instructions, muscle activation and variants for the Band Wrist Curl.
EasyInner forearm
How to Perform
- Sit on a bench or chair and secure a resistance band under your foot
- Hold the other end of the band with one hand, palm facing upward, with your wrist hanging off your knee
- Curl your wrist upward as far as possible, contracting the forearm muscles at the top
- Slowly lower your wrist back to the starting position
- Complete all reps on one side before switching hands
Muscle Activation
Primary
Inner forearm
Common Mistakes
Common mistakes content is coming soon.
About the Band Wrist Curl
The Band Wrist Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.