Arms · Resistance Band
Band Wrist Curl
How to do the band wrist curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand on a resistance band and hold the other end with palms facing up, forearms resting along your thighs or parallel to the floor. Keeping your forearms still, curl your wrists upward against the band, then lower slowly under control through a full range.
- 1Your forearm flexors contracting to lift against the band
- 2A fixed forearm with movement only at the wrist joint
- 3A smooth squeeze at the top of each rep
Common mistakes
- Using your biceps or shoulders to lift
- Letting the band snap your wrists down on the negative
- Moving your elbows or upper arm
Muscles worked
The band wrist curl mainly works the forearms.
- ForearmsPrimary
Kovo programs the band wrist curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.