---
title: "Band Wrist Curl"
description: "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."
locale: en
slug: band-wrist-curl
url: "https://hi.fitness/exercises/band-wrist-curl"
primaryMuscle: "Forearms"
secondaryMuscles: ["Biceps"]
equipment: ["Resistance band","Other"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/b33b6269-band-wrist-curl_female.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# 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.

## How to do it

1. 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.
2. Start with your wrist extended down towards the floor, keeping your forearm stationary.
3. Curl your wrist upward, bringing your knuckles towards your forearm, squeezing your forearm muscles at the top of the movement.
4. 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.
- No bench? The edge of a sofa or a sturdy chair works just as well.

## Similar exercises

- [Elbow Extension and Supination Pronation Forearm Stretch](https://hi.fitness/exercises/elbow-extension-and-supination-pronation-forearm-stretch) - Forearms · Bodyweight
- [EZ Bar Seated Wrist Curl](https://hi.fitness/exercises/ez-bar-seated-wrist-curl) - Forearms · EZ bar
- [Cable Wrist Curl](https://hi.fitness/exercises/cable-wrist-curl) - Forearms · Cable
- [Dumbbell One Arm Reverse Wrist Curl](https://hi.fitness/exercises/dumbbell-one-arm-reverse-wrist-curl) - Forearms · Dumbbell
- [Dumbbell Seated Neutral Wrist Curl](https://hi.fitness/exercises/dumbbell-seated-neutral-wrist-curl) - Forearms · Dumbbell
- [Wrist Curl Barbell](https://hi.fitness/exercises/wrist-curl-barbell) - Forearms · Barbell
- [Wrist Curl Dumbbell](https://hi.fitness/exercises/wrist-curl-dumbbell) - Forearms · Dumbbell
- [Wrist Extension Barbell](https://hi.fitness/exercises/wrist-extension-barbell) - Forearms · Barbell