Band Reverse Wrist Curl

Muscles worked

Setup

1. Sit on a flat bench with your feet flat on the floor, shoulder-width apart.
2. Place one end of the resistance band under your foot on the side you intend to train.
3. Grasp the other end of the band with an overhand (pronated) grip, so your palm faces the floor.
4. 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

1. Exhale as you extend your wrist upward, lifting the back of your hand toward the ceiling while keeping your forearm glued to your support.
2. Squeeze the muscles on the top of your forearm at the top of the movement for a one-second pause.
3. Inhale as you slowly lower your hand back to the starting position, maintaining control against the band's pull.
4. 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.

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