Band Reverse Wrist Curl

Intermediate

Forearms

Band

Band Reverse Wrist Curl turns accommodating band tension into strength you can feel outside the gym — a step up once the basics feel easy.

How to do Band Reverse Wrist Curl

Sit on a bench or chair with your feet flat on the ground.
Hold the band with an overhand grip, palms facing down, and wrap it around your fingers.
Rest your forearms on your thighs, with your wrists hanging off the edge.
Slowly curl your wrists upward, squeezing your forearms.
Pause for a moment at the top, then slowly lower your wrists back down to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises All Resistance Band Exercises

Band Reverse Wrist Curl Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Move up a band thickness once the top feels light.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Resist the snap-back instead of letting it pull you.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Step further from the anchor to raise tension.

Common Band Reverse Wrist Curl Mistakes

Anchoring the band somewhere it can slip mid-set

Check the anchor point and the band for wear before every set.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Band Reverse Wrist Curl

Easier progression

Lever Gripper Hands

Harder progression

Kettlebell Alternating Hang Clean

Swap Band Reverse Wrist Curl For

Wrist Rollerer

Smith Seated Wrist Curl

Finger Curls

Band Reverse Wrist Curl — Frequently Asked Questions

How do you do the Band Reverse Wrist Curl?

Sit on a bench or chair with your feet flat on the ground. Hold the band with an overhand grip, palms facing down, and wrap it around your fingers. Rest your forearms on your thighs, with your wrists hanging off the edge. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Band Reverse Wrist Curl work?

The Band Reverse Wrist Curl primarily targets the forearms. It is classified as a arms exercise and is performed with a resistance band.

How many sets and reps of the Band Reverse Wrist Curl should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Resist the snap-back instead of letting it pull you. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Band Reverse Wrist Curl good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Band Reverse Wrist Curl?

Try the Wrist Rollerer, Smith Seated Wrist Curl or the Finger Curls. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.