Band Wrist Curl: How-to, Tips & More
The Band Wrist Curl is a beginner isolation exercise for your forearms. You do it with resistance band, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Forearms
Primary
How to do the Band Wrist Curl
- Sit with the band anchored under your foot and your forearm on your thigh, palm up.
- Let your wrist bend down toward the floor.
- Curl your wrist up as far as you can and squeeze.
- Lower slowly and repeat.
Band Wrist Curl tips
- Only your wrist moves. Keep the forearm flat.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Band Wrist Curl alternatives
More forearms exercises
Behind The Back Wrist Curl
Barbell
Cable Reverse Wrist Curl
Cable machine
Cable Wrist Curl
Cable machine
Dumbbell Reverse Wrist Curl
Dumbbells
Neutral Grip Wrist Curl
Dumbbells
Frequently asked questions
What muscles does the Band Wrist Curl work?
The Band Wrist Curl mainly works your forearms.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Wrist Curl good for beginners?
Yes. The Band Wrist Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Wrist Curl?
You need resistance band.
Add Band Wrist Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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