Band reverse wrist curl exercise animation (Männlich)

Band reverse wrist curl

Zielmuskel
Wrist Extensors
Equipment
Band
Körperregion
Forearms
Typ
Strength

The band reverse wrist curl is a forearm isolation exercise that targets the wrist extensors on the back of the forearm. Using a resistance band and a palms-down (pronated) grip, it builds wrist and grip strength through a smooth, joint-friendly resistance curve, making it a useful accessory for pressing, pulling, and overall forearm balance.

Band reverse wrist curl: So führst du sie aus

  1. 1Stand on the middle of the band with one or both feet, holding an end in each hand with your palms facing down (pronated grip).
  2. 2Sit on a bench or kneel and rest your forearms flat along your thighs so your wrists and hands hang just past your knees.
  3. 3Let your wrists drop fully so your knuckles point toward the floor and the band takes up the slack.
  4. 4Keeping your forearms pressed to your thighs, extend your wrists upward to raise the backs of your hands as high as comfortable.
  5. 5Squeeze the top position briefly to fully contract the wrist extensors.
  6. 6Lower your hands back down under control until your wrists are fully flexed again.
  7. 7Complete your reps, then step off the band to release the tension safely.

Technik-Tipps

  • Move only at the wrist joint — keep your forearms locked against your thighs so the extensors do all the work.
  • Use a full range of motion, letting the wrists drop all the way down and lifting all the way up on each rep.
  • Shorten your grip on the band or step wider to add resistance, since bands give no weight to load.
  • Keep the tempo slow and controlled, especially on the way down, to keep constant tension on the forearms.

Häufige Fehler

  • Letting the elbows or forearms lift off the thighs, which turns it into a swinging motion and removes tension from the extensors.
  • Using too short a range of motion, which under-trains the muscle and limits forearm development.
  • Snapping the wrists up quickly and letting the band yank them back down, which sacrifices control and reduces effective tension.
  • Gripping the band so loosely that it slips, which loses resistance mid-rep and can sting the hands when it releases.

Häufig gestellte Fragen

What muscles does the band reverse wrist curl work?

It targets the wrist extensors — the muscles on the back of the forearm that lift the back of the hand. The reverse (palms-down) grip is what shifts the work to the extensors rather than the flexors.

How is it different from a regular wrist curl?

A regular wrist curl uses a palms-up grip and trains the wrist flexors on the underside of the forearm. The reverse version flips your grip palms-down to train the extensors on top, balancing the forearm.

Is the band reverse wrist curl good for beginners?

Yes. The band provides light, forgiving resistance that is easy to control, making it a low-risk way for beginners to build wrist and forearm strength before adding heavier loads.

How many sets and reps should I do?

The forearm extensors respond well to higher reps. Aim for 2–4 sets of 12–20 reps, adjusting band tension so the last few reps are challenging but controlled.

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