Reverse Wrist Curl (Band)

An isolation exercise using a resistance band to target the wrist extensors and strengthen the top of the forearms through controlled wrist extension.

Instructions

1. Sit in a chair with your forearms resting on your thighs, palms facing downward.
2. Hold the band ends in each hand with a slight bend in your wrists.
3. Keep your forearms stationary and pressed against your thighs throughout.
4. Curl your hands upward by extending your wrists against the band resistance.
5. Squeeze the wrist extensors at the top of the movement.
6. Lower your hands back to the starting position with control.
7. Maintain constant tension on the band throughout the set.
8. Perform the desired number of repetitions on each side with controlled movements.

Tips

• Keep your forearms stationary; only your wrists should move.
• Move slowly and deliberately through the full range of motion.
• Start with light resistance; the wrist muscles are small and delicate.
• This exercise is excellent for building wrist strength for grip training and combat sports.
• Perform equal repetitions on both sides to maintain balanced wrist strength.
• Avoid sudden jerking movements; maintain smooth, controlled motion throughout.