Exercise guide
Band Wrist Curl
- Beginner
- Isolation
- Rep-based
- Lower arms
- Upper arms
The band wrist curl is a focused isolation exercise that builds strength and hypertrophy in the forearm flexors. Using a resistance band provides accommodating resistance, meaning the tension increases as you reach the peak contraction for maximum muscle fiber recruitment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the side of a flat bench and secure one end of the resistance band firmly under your foot.
- Grasp the other end of the band with an underhand (supinated) grip using one hand.
- Rest your forearm flat along your thigh or the bench, allowing your wrist to hang just past the edge.
- Adjust your hand position so there is slight tension in the band even at the bottom of the movement.
How to do it
- Exhale as you curl your wrist upward toward your forearm as far as possible, keeping the rest of your arm stationary.
- Pause for one second at the top of the movement to maximize the contraction in the forearm flexors.
- Inhale as you slowly lower your hand back to the starting position with a controlled 2-second tempo.
- Complete all repetitions on one arm before switching to the other side.
Form checklist
- Keep your forearm glued to the bench or thigh to prevent the elbow from lifting.
- Ensure the movement occurs strictly at the wrist joint without involving the shoulder.
- Maintain a full range of motion, allowing the wrist to extend fully at the bottom.
- Keep your thumb wrapped around the band for a secure and stable grip.
Pro tips
- At the bottom of the rep, let the band roll slightly toward your fingertips before closing your hand and curling up to engage the deep finger flexors.
- Focus on the mind-muscle connection by visualizing your forearm shortening as you pull the band upward.
Make it harder
- Increase the resistance by choking up on the band to shorten the length of the elastic.
- Implement a 3-second eccentric phase to increase time under tension and stimulate more growth.
Frequently asked
- What muscles does the band wrist curl work?
- The band wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.
- What equipment do you need for the band wrist curl?
- The band wrist curl uses resistance band.
- Is the band wrist curl good for beginners?
- Yes. The band wrist curl is a beginner-friendly movement and a strong foundation to build on.