Resistance Band Reverse Wrist Curl

Forearms Tier B for Forearms Resistance Band Isolation Pull

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3sets

15-20reps

45srest

~3.1kcal/min

ForearmsB Forearm Extensors

See the full tier list · Forearms

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inForearms / grip

Forearm muscles burning.

Key cue (the coach says it during the set)“Move only the wrist, slowly, full range.”

Tempo · Up 1 s · down 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in ElbowsElbow discomfort. Go lighter and keep the forearm supported on your thigh or a bench.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Anchor the band under your feet and hold the ends with palms down.
Reversing the grip changes the angle — start lighter than usual.
Go lighter than on wrist curls — the wrist extensors are much weaker.
Strong extensors balance your grip and may help reduce the risk of tennis elbow.
Pick a band tension that lets you finish every rep with good form.