Wearable wristband systems leverage deep learning to revolutionize hand gesture recognition in daily activities. Unlike existing approaches that often focus on static gestures and require extensive labeled data, the proposed wearable wristband with self-supervised contrastive learning excels at dynamic motion tracking and adapts rapidly across multiple scenarios. It features a four-channel sensing array composed of an ionic hydrogel with hierarchical microcone structures and ultrathin flexible electrodes, resulting in high-sensitivity capacitance output. Through wireless transmission from a Wi-Fi module, the proposed algorithm learns latent features from the unlabeled signals of random wrist movements. Remarkably, only few-shot labeled data are sufficient for fine-tuning the model, enabling rapid adaptation to various tasks. The system achieves a high accuracy of 94.9% in different scenarios, including the prediction of eight-direction commands, and air-writing of all numbers and letters. The proposed method facilitates smooth transitions between multiple tasks without the need for modifying the structure or undergoing extensive task-specific training. Its utility has been further extended to enhance human–machine interaction over digital platforms, such as game controls, calculators, and three-language login systems, offering users a natural and intuitive way of communication.