Female model ex_ECHTKK

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Lower Arms · Band

Band Wrist Curl

beginnerstrength

Band Wrist Curl is a beginner isolation strength exercise that works the forearms (lower arms), with the biceps assisting. It needs a band and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Forearms
Body part: Lower Arms
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris

Secondary muscles

Biceps · Biceps Brachii

How to do Band Wrist Curl

Sit on a bench with your feet flat on the floor, holding the end of a resistance band, with your right hand, anchored under your right foot. Rest your forearm on your thigh with your palm facing up.
Start with your wrist extended down towards the floor, keeping your forearm stationary.
Curl your wrist upward, bringing your knuckles towards your forearm, squeezing your forearm muscles at the top of the movement.
Slowly return to the starting position, extending your wrist downwards. Repeat the movement for the desired number of repetitions.

Form tips

Keep your forearm stationary on your thighs to isolate the wrist movement.
Focus on squeezing your forearm muscles at the top of the movement to enhance muscle activation.
Breathe steadily, exhaling as you curl your wrists and inhaling as you return to the starting position.

Band Wrist Curl alternatives

Wrist Curl Dumbbell

Forearms · intermediate

Cable Wrist Curl

Forearms · beginner

Kettlebell Wrist Curl

Forearms · intermediate

Wrist Curl Barbell

Forearms · intermediate

More forearms exercises

Dumbbell Standing Wrist Curl

Forearms · intermediate

Barbell Wrist Curl on Knees

Forearms · intermediate

Dumbbell Reverse Wrist Curl

Forearms · intermediate

Ez Bar Seated Wrist Curl

Forearms · beginner

Dumbbell Over Bench Wrist Curl

Forearms · intermediate

Dumbbell Seated Neutral Wrist Curl

Forearms · beginner

Barbell Standing Back Wrist Curl

Forearms · intermediate

Dumbbell One Arm Wrist Curl

Forearms · intermediate

Band Wrist Curl FAQ

What muscles does Band Wrist Curl work?

Band Wrist Curl mainly works the forearms in the lower arms (Flexor Carpi Radialis and Flexor Carpi Ulnaris). The biceps work as secondary muscles.

What equipment do you need for Band Wrist Curl?

You need a band and a bench.

How many sets and reps of Band Wrist Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Wrist Curl good for beginners?

Yes. Band Wrist Curl is rated beginner, so it's a sound choice while you learn to train the forearms.

How many calories does Band Wrist Curl burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Wrist Curl?

Other exercises for the forearms include Wrist Curl Dumbbell, Cable Wrist Curl, Kettlebell Wrist Curl and Wrist Curl Barbell.

For developers

Use Band Wrist Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_ECHTKK" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_ECHTKK",
  "name": "Band Wrist Curl",
  "model": "female",
  "target": "Forearms",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_ECHTKK/mp4-720.mp4?…",
    "poster": "https://…/ex_ECHTKK/poster.jpg?…"
  }
}