Exercise guide
Band Reverse Wrist Curl
- Beginner
- Isolation
- Rep-based
- Lower arms
This isolation exercise specifically targets the wrist extensors on the top of the forearm, which are essential for grip stability and elbow health. Using a resistance band provides a unique resistance profile that increases tension as you reach the peak contraction.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Sit on a flat bench with your feet flat on the floor, shoulder-width apart.
- Place one end of the resistance band under your foot on the side you intend to train.
- Grasp the other end of the band with an overhand (pronated) grip, so your palm faces the floor.
- Rest your forearm on your thigh or the edge of the bench, allowing your wrist to hang freely over the edge.
How to do it
- Exhale as you extend your wrist upward, lifting the back of your hand toward the ceiling while keeping your forearm glued to your support.
- Squeeze the muscles on the top of your forearm at the top of the movement for a one-second pause.
- Inhale as you slowly lower your hand back to the starting position, maintaining control against the band's pull.
- Complete the desired number of repetitions on one arm before switching the band to the other side.
Form checklist
- Keep your forearm stationary; the movement should occur only at the wrist joint.
- Maintain a thumb-over-top or full overhand grip to ensure the band doesn't slip.
- Ensure there is slight tension in the band even at the very bottom of the movement.
- Avoid 'shrugging' the shoulder or lifting the elbow to help move the resistance.
Pro tips
- To maximize muscle fiber recruitment, focus on a slow 3-second eccentric (lowering) phase.
- Choke up on the band (grip lower down) to increase the resistance without needing a heavier band.
Make it harder
- Add a 3-second isometric hold at the top of every repetition to increase time under tension.
- Perform the exercise with a 'fat grip' by wrapping a towel around the band to further challenge your grip strength.
Frequently asked
- What muscles does the band reverse wrist curl work?
- The band reverse wrist curl primarily targets the forearms.
- What equipment do you need for the band reverse wrist curl?
- The band reverse wrist curl uses resistance band.
- Is the band reverse wrist curl good for beginners?
- Yes. The band reverse wrist curl is a beginner-friendly movement and a strong foundation to build on.