Resistance band
Band Reverse Wrist Curl
Forearms · Lower Arms
Beginner5
Demonstration
IntermediateIsolationBarbell
Weighted Standing Hand Squeeze
Forearms · Lower Arms
3
sets
10–12
reps
1m
Rest time
~7
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and hold a weight in each hand.
- 2
Extend your arms straight in front of you, palms facing each other.
- 3
Squeeze your hands together as hard as you can, engaging your forearms.
- 4
Hold the squeeze for a few seconds, then release.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Forearms
biceps
Secondary
bicepstriceps
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.
Related exercises
Resistance band
Band Wrist Curl
Forearms · Lower Arms
Beginner5
Barbell
Barbell Palms Down Wrist Curl Over A Bench
Forearms · Lower Arms
Advanced7
Barbell
Barbell Palms Up Wrist Curl Over A Bench
Forearms · Lower Arms
Advanced7
Barbell
Barbell Revers Wrist Curl V. 2
Forearms · Lower Arms
Advanced7
Barbell
Barbell Reverse Wrist Curl
Forearms · Lower Arms
Advanced7
Barbell
Barbell Standing Back Wrist Curl
Forearms · Lower Arms
Advanced7
Barbell
Barbell Wrist Curl
Forearms · Lower Arms
Advanced7
Alternatives
Resistance band
Band Reverse Wrist Curl
Forearms · Lower Arms
Beginner5
Resistance band
Band Wrist Curl
Forearms · Lower Arms
Beginner5
Cable
Cable Reverse Wrist Curl
Forearms · Lower Arms
Intermediate5
Cable
Cable Standing Back Wrist Curl
Forearms · Lower Arms
Intermediate5
Cable
Cable Wrist Curl
Forearms · Lower Arms
Intermediate5
Dumbbell
Dumbbell Finger Curls
Forearms · Lower Arms
Intermediate5