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Resistance Band Reverse Curl
A resistance band exercise using an overhand grip to target forearms and brachialis for grip strength and arm hypertrophy; provides variable tension ideal for home training.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms, Biceps
Secondary Muscles
Shoulders
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Extensors
Biceps
8/10Brachialis
Shoulders
4/10Anterior Delts
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on the middle of a resistance band with feet shoulder-width apart. Grip the handles with an overhand grip, palms down, arms extended at sides.
- Exhale and curl hands toward shoulders by bending elbows.
- Keep elbows tucked to sides and wrists straight.
- Squeeze forearms at the top.
- Inhale and lower hands slowly to start.
- Maintain control against band tension.
Coaching Tips
Form Cues
- Elbows tight to body.
- Wrists neutral and straight.
- Squeeze at top.
- Control the descent.
- No body swing.
Breathing
Inhale during the lowering phase; exhale as you curl up. Brace core throughout.
Tempo
2-1-1
Range of Motion
From full elbow extension with arms at sides to elbows flexed with hands near shoulders, keeping upper arms stationary.
Safety
Safety Notes
- Start with light band to master form.
- Avoid if acute wrist or elbow pain exists.
- Keep posture upright to prevent lower back strain.
Spotting
Spotting not required; self-limit with band tension and use lighter band if needed.
Common Mistakes
- Using momentum to lift.
- Allowing wrists to bend backward.
- Flaring elbows out.
- Leaning back for assistance.
When to Avoid
- Wrist tendonitis
- Elbow joint instability
Build Up First
- Basic bicep curl form
Also known as
Band Reverse Curl, Pronated Band Curl, Overhand Band Bicep Curl
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