Band Wrist Curl

Body region

• Arms

Muscles

Main

• Flexor Carpi Radialis
• Palmaris Longus
• Flexor Carpi Ulnaris

Helps

• Flexor Digitorum Superficialis

Holds

• Pronator Teres

Equipment

• Resistance Band

Technique

1. Sit with your forearm resting on your thigh or a bench, palm up and wrist past the edge, holding one end of a band and pinning the other end under your foot.
2. Start with the wrist slightly extended.
3. Curl the hand up by bending the wrist, bringing the palm toward the forearm.
4. Lower slowly back to the start.

Cues

• Only the wrist moves; the forearm stays on the support.
• Use a smooth, slow tempo.

Common mistakes

• Lifting the forearm off the support.
• Using too much band tension and jerking.
• Cutting the range short.

Variations

• Band Reverse Wrist Curl

Alternatives

• Dumbbell Wrist Curl
• Barbell Wrist Curl