Resistance band
Band Reverse Wrist Curl
Forearms · Lower Arms
Beginner5
Demonstration
AdvancedIsolationBarbell
Finger Curls
Forearms · Lower Arms
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
- 2
Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- 3
Slowly curl your fingers towards your palms, squeezing the barbell tightly.
- 4
Hold the contraction for a moment, then slowly release your fingers back to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Forearms
wrist flexors
Secondary
wrist flexorsgrip muscles
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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