Description
An exercise that targets the forearm muscles by curling a band using the wrist in a reverse motion.
How to Do Band reverse wrist curl
- 1Setup
Sit on a bench or chair, holding a resistance band with an overhand grip (palms facing down) and your forearms resting on your thighs.
- 2Setup
Allow your wrists to hang off your knees, letting the band pull your hands downwards into full wrist flexion.
- 3
Exhale as you slowly curl your wrists upwards, extending them as high as possible while keeping your forearms pressed against your thighs.
- 4
Hold the peak contraction briefly, feeling the squeeze in your forearm extensors.
- 5
Inhale as you slowly and controlledly lower your hands back to the starting position, allowing the band to pull your wrists into flexion again.
Tips
- Maintain a slow and controlled movement throughout the entire range of motion to maximize muscle engagement.
- Keep your forearms firmly pressed against your thighs to isolate the wrist extensors and prevent shoulder or elbow involvement.
- Adjust your grip width on the band to modify the resistance; a wider grip will decrease resistance, while a narrower grip will increase it.
- Focus on initiating the movement purely from your wrists, imagining you are lifting your knuckles towards the ceiling.
Common Mistakes
- ×Using too much forearm movement: Avoid lifting your entire forearm off your thighs; instead, keep your forearms anchored to ensure only your wrists are performing the work.
- ×Rushing the eccentric phase: Do not let the band snap your wrists back down; control the lowering phase to enhance muscle growth and prevent injury.
- ×Gripping too tightly: Relax your grip slightly to prevent forearm flexors from fatiguing prematurely and allow better focus on the wrist extensors.
Variations
Band wrist curl
Strengthen your forearms and improve grip with the band wrist curl. This isolation exercise targets wrist flexors for increased strength and endurance.
Weighted Seated Reverse Wrist Curl
Strengthen your wrist extensors with the Weighted Seated Reverse Wrist Curl. This isolation exercise builds forearm strength and grip.
Weighted Seated One Arm Reverse Wrist Curl
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Hand Spring Wrist Curl
Strengthen your forearms and improve grip with the Hand Spring Wrist Curl. This isolation exercise effectively targets your wrist flexors using a spring
Related Exercises
Barbell Reverse Wrist Curl
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Cable Reverse Wrist Curl
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Dumbbell Reverse Wrist Curl
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Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
StrongMan Apollons Axle
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