Resistance Band Wrist Flexion

Muscles worked

Setup

1. Sit on a flat bench with your feet firmly planted and secure one end of the resistance band under your foot.
2. Grasp the other end of the band with an underhand (palms up) grip.
3. Rest your forearm on your thigh or the edge of the bench so your wrist hangs just off the edge, palm facing upward.

How to do it

1. Start with your wrist fully extended, allowing the band to pull your hand toward the floor.
2. Exhale as you curl your wrist upward toward your body, squeezing your forearm muscles at the top.
3. Inhale as you slowly lower your hand back to the starting position with a controlled 2-second tempo.
4. Complete the set on one arm before switching to the other to maintain unilateral focus.

Form checklist

• Keep your forearm pinned to your thigh or the bench; do not let the elbow lift.
• Ensure the movement occurs only at the wrist joint.
• Maintain a full range of motion, from deep extension to full flexion.
• Avoid using body momentum or 'jerking' the band upward.

Pro tips

• At the bottom of the rep, allow the band to roll slightly into your fingertips to maximize the stretch on the flexors.
• Focus on a hard one-second squeeze at the top of the movement to maximize muscle fiber recruitment.

Make it harder

• Increase the resistance by 'choking up' on the band to shorten its length.
• Incorporate a 3-second isometric hold at the peak of the flexion on every rep.

Frequently asked

What muscles does the resistance band wrist flexion work?

The resistance band wrist flexion primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the resistance band wrist flexion?

The resistance band wrist flexion uses resistance band.

Is the resistance band wrist flexion good for beginners?

Yes. The resistance band wrist flexion is a beginner-friendly movement and a strong foundation to build on.

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• Barbell Palms Up Wrist Curl Over A BenchBeginner · forearms