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Home ExercisesBand Wrist Curl

Demonstration

BeginnerIsolationResistance band

Band Wrist Curl

Forearms · Lower Arms

3

sets

12–15

reps

45s

Rest time

~5

Calories / set

Log a set

Instructions

1
Sit on a bench or chair with your feet flat on the ground.
2
Hold the band with both hands, palms facing up, and rest your forearms on your thighs.
3
Slowly curl your wrists upward, squeezing your forearms.
4
Pause for a moment at the top, then slowly lower your wrists back down to the starting position.
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

Band Reverse Wrist Curl

Resistance band

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Barbell Palms Down Wrist Curl Over A Bench

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Alternatives

Barbell Palms Down Wrist Curl Over A Bench

Barbell Palms Down Wrist Curl Over A Bench

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Barbell Palms Up Wrist Curl Over A Bench

Barbell Palms Up Wrist Curl Over A Bench

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Barbell Revers Wrist Curl V. 2

Barbell Revers Wrist Curl V. 2

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Barbell Reverse Wrist Curl

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Barbell Standing Back Wrist Curl

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Barbell Wrist Curl

Barbell Wrist Curl

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Band Wrist Curl · FitVault