Band Reverse Wrist Curl

How to do band reverse wrist curls with proper form to strengthen your forearm extensors

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How to perform

Sit on a bench or chair with your feet flat and your forearms resting on your thighs, palms facing down. Loop the band around your fingers and secure the other end under your feet or the bench so there is constant tension. Let your wrists hang off the edge of your thighs so they can move freely. Exhale as you extend your wrists upward, curling the backs of your hands toward the ceiling and squeezing your forearms. Pause briefly at the top, then inhale as you lower your wrists back down until the fingers point at the floor. Keep your forearms pressed into your thighs throughout and move only from the wrist joint.

Muscles worked

The reverse wrist curl isolates the extensor muscles on the back of the forearm, which control wrist extension and stabilize the grip. These muscles are frequently neglected and matter for pushing movements, climbing and any activity that needs a strong grip.

• Forearm extensors
• Forearms

Make it easier

Use a light band with low tension and a larger range of motion. If the band is too strong, hold it looser between your fingers or perform the movement without any resistance first.

Make it harder

Move to a stronger band or slow the lowering phase to three seconds. You can also add a two-second pause at the top of the lift and increase the number of repetitions.

Common mistakes

Mistake: Letting the forearms lift off the thighs to gain momentum. Fix: Keep the forearms pressed down and isolate the movement to the wrist.

Mistake: Moving the entire arm with the shoulder. Fix: Relax the upper arm and let only the wrist joint travel.

Mistake: Speeding through the negative half of the rep. Fix: Lower the wrists slowly and under control to double the time under tension.