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Resistance Band High Reverse Curl
A resistance band isolation exercise using an overhand grip to target the brachialis and forearms, building grip strength and arm hypertrophy; performed standing with the band anchored under the feet.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps, Forearms
Secondary Muscles
Biceps, Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Brachialis
Forearms
9/10Flexors
Biceps
5/10Long Head, Short Head
Forearms
4/10Extensors
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
45-60 seconds
How to Perform
Stand with feet shoulder-width apart on the middle of a resistance band. Grip the ends with palms facing down, arms extended at sides, elbows tucked to your torso.
- Exhale and curl hands up toward shoulders, keeping elbows stationary.
- Squeeze forearms at the top.
- Inhale and slowly lower hands to full extension.
- Maintain tension in the band throughout.
- Repeat for reps, alternating if desired.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Neutral wrists throughout
- Squeeze at top
- Control the descent
Breathing
Inhale during the lowering phase and exhale as you curl upward. Brace your core before each rep.
Tempo
2-1-1
Range of Motion
From full elbow extension at waist level to hands level with shoulders, with wrists neutral.
Safety
Safety Notes
- Avoid wrist collapse to prevent strain
- Use lighter band if form breaks
- Keep shoulders relaxed
- Engage core for stability
Spotting
Spotting not required; bands provide variable tension without free fall risk.
Common Mistakes
- Swinging with momentum
- Letting wrists bend
- Flared elbows
- Shrugging shoulders
When to Avoid
- Wrist injuries
- Elbow tendonitis
Flexibility Needed
- Full elbow flexion
- Neutral wrist mobility
Build Up First
- Basic standing posture
- Overhand grip comfort
Also known as
Band Reverse Curl, High Reverse Band Curl, Resistance Band Reverse Grip Curl, Standing Band Reverse Curl
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