Resistance-Band Kneeling Wrist Flexion Curl

• Exercise bench or sturdy surface to lean on

1. Set Up Your Space:

• Find a flat, sturdy surface such as an exercise bench or a low table.

• Securely attach a resistance band to a stable, low point (like the leg of the bench) if needed.

2. Positioning:

   • Kneel on the floor with your knees about hip-width apart.

   • Place the exercise bench in front of you and position your forearms on the bench with your palms facing up, holding the handles or ends of the resistance band.

   • Your elbows should be bent at a 90-degree angle and rest on the bench, ensuring your wrists extend beyond the edge.

3. Starting Position:

   • Keep your chest lifted and back straight while maintaining a stable core.

   • Grip the resistance band firmly in both hands.

4. Movement:

   • Slowly curl your wrists upward, bringing your palms towards your forearms while contracting your forearm muscles.

   • Hold the top position for a moment to increase tension in the forearms.

5. Return:

   • Gradually lower your wrists back to the starting position.

   • Maintain control throughout the movement, avoiding any jerking motions.

6. Repetitions:

   • Perform 10-15 repetitions for 2-3 sets, resting for about 30 seconds between sets.

7. Tips:

   • Focus on slow and controlled movements, emphasizing the contraction of your forearms.

   • Avoid using excess weight; the goal is to build strength and endurance.

   • Ensure that your wrists remain in a neutral position to prevent strain.

8. Cool Down:

   • After finishing your sets, gently stretch your wrists and forearms to improve flexibility and reduce tension.