Band Wrist Extension

Isolation exercise, Free weights




Required equipment

Main muscles

  • Forearm: Finger extensor
    (Musculus extensor digitorum)
  • Forearm: Short radial hand extensor
    (Musculus extensor carpi radialis brevis)
  • Forearm: Long radial hand extensor
    (Musculus extensor carpi radialis longus)
  • Forearm: Brachioradialis
    (Musculus brachioradialis)

Training plans

Band Wrist Extension is a suitable substitute for similar exercises in or as a supplement to various training plans.

Band Wrist Extension: Basics and alternatives

: Involved main muscle groups Band Wrist Extension

Involved main muscle groups:
Band Wrist Extension

Band Wrist Extension is a fantastic exercise for working on your forearms and wrists at home. It helps to strengthen your grip over time, which is not only great for strength training but also essential for healthy aging. The movement is pretty much the same as with other forearm curls: You firmly hold the fitness band in one hand and bend and stretch your wrist, isolating the forearm muscles.

Alternatives to training with the fitness band include Cable Wrist Curls, Dumbbell Wrist Curls, and Overhand Barbell Wrist Curls.

Correct Execution

Just like with other forearm curls, you can vary your grip with the fitness band between overhand and underhand. It’s generally recommended to include both variations in your workout plan.

In the underhand grip, the focus is on the flexors, which are the muscles that bend your wrist. In the overhand grip, you concentrate on the extensors, which are the muscles needed to extend your wrist.

The best way to boost grip strength is to maintain a healthy balance in your training by alternating between both grip variations.

Video Tutorial

Wrist Extension Exercise with Resistance Band

Step-by-Step Instructions

Sit upright on a weight bench and grasp the fitness band in your preferred grip (see above).

Place your forearm on your thigh, with your wrist positioned directly beyond your knee.

Lower your wrist down.

Now secure the fitness band with your foot, or in another way. Make sure to secure the band so it doesn’t snap up during training. You’re now in the starting position.

Bend (in underhand grip) or extend (in overhand grip) your wrist. Hold the position at the end of the movement for a brief moment and then slowly and smoothly lower the band back down to the starting position.

Common Mistakes

You should avoid quick, jerky movements when performing Band Wrist Extensions. This can not only reduce the effectiveness of the exercise but also put unnecessary stress on your wrists. In the worst case, this can lead to injury. So, when moving your wrists, be very conscious of slow and controlled movements.

The movement should be carried out exclusively from the wrist. Don’t move your forearm from its position, but let it rest motionless on your thigh.