Banded Reverse Wrist Curl
Also known as: resistance band reverse wrist curl
- Primary muscleForearms
- EquipmentResistance Band
- DifficultyBeginner
- TypeIsolation · Pull
- Secondary muscles
- None
- Body part
- Forearms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Wrist extensors on the back of your forearm are far weaker than the flexors, and a band suits them well because resistance starts near zero and builds as you lift your knuckles. Wrap the band around your fingers with palms down and work off your thighs. A light band outperforms plates for most lifters here.
How to do the Banded 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.
Tip: Use higher reps, 15 to 25, and lower the weight through a full three-second descent.
Muscles worked
Primary
Forearms · Arms
Wrist curls work the flexors on the palm side and reverse wrist curls the extensors on the back, and both should burn deeply by the end of a set of 15 to 20.
Secondary
Mostly isolated — few other muscles assist this movement.
Common mistakes
- Using the whole arm — the forearms should rest on a bench or your thighs with only the hands moving; if the elbows lift, you are cheating.
- Gripping hard on the descent — let the bar roll down to the fingertips at the bottom of a wrist curl for the full range before curling back up.
- Reverse curls too heavy — the wrist extensors are small, so use about half of what you use for regular wrist curls.
- Fast, short reps — go slowly through the full range and feel the stretch at the bottom, since jerky reps with a heavy weight are how wrists get irritated.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Wrist curls go last in a session after all the pulling and gripping work is done. Superset regular and reverse wrist curls back to back with the same bar.
Variations and alternatives
Similar exercises
Without resistance band
Easier and harder
Frequently asked questions
What muscles does the Banded Reverse Wrist Curl work?
The Banded Reverse Wrist Curl primarily works the forearms. It is a focused movement with little help from other muscle groups.
Is the Banded Reverse Wrist Curl good for beginners?
Yes. The Banded Reverse Wrist Curl is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Banded Reverse Wrist Curl?
If you cannot do the Banded Reverse Wrist Curl, try the Cable Reverse Wrist Curl, the Resistance Band Wrist Curl or the Incline Bench Barbell Reverse Wrist Curl. Each of them trains the forearms through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Banded Reverse Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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