Exercise guide · Beginner · Compound

Band Wrist Curl: How to Do It & Muscles Worked

The band wrist curl is an isolation exercise targeting the forearms using a resistance band. It is performed seated, with the forearms resting on the thighs, and involves curling the wrists upward to strengthen the forearm muscles.

Primary muscles
Forearms
Secondary muscles
Biceps , Triceps
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band wrist curl
Front view: muscles worked by the band wrist curl. Primary: forearms. Secondary: biceps and triceps.
Back view: muscles worked by the band wrist curl. Primary: forearms. Secondary: biceps and triceps.
Primary Secondary

How to do the band wrist curl

  1. Step 1: Sit on a bench or chair with your feet flat on the ground.
  2. Step 2: Hold the band with both hands, palms facing up, and rest your forearms on your thighs.
  3. Step 3: Slowly curl your wrists upward, squeezing your forearms.
  4. Step 4: Pause for a moment at the top, then slowly lower your wrists back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band wrist curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Wrist Curl alternatives

More exercises that train the forearms as their main target:

More forearms exercises

See the best forearm exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.