Band reverse curl

Band reverse curl

The Band Reverse Curl is an effective exercise that targets the muscles of your forearms and biceps. It is performed using a resistance band, making it a convenient and versatile choice for home or gym workouts. This exercise primarily works on the brachialis and brachioradialis muscles in your forearms, as well as the biceps brachii located in the upper arm. By adding resistance to the traditional reverse curl movement, the band creates an additional challenge for your muscles, leading to improved strength and tone. This exercise is particularly beneficial for individuals looking to strengthen their grip, enhance forearm and bicep definition, or simply add variety to their arm workout routine. The Band Reverse Curl is suitable for all fitness levels and can be easily customized to match your strength and abilities. This exercise can be performed seated or standing, depending on your preference. Additionally, the resistance band used for this exercise is available in different levels of resistance, allowing you to gradually increase the challenge as your strength improves. When performing the Band Reverse Curl, it is important to maintain proper form and control throughout the movement to prevent injuries and maximize muscle engagement. Remember to exhale as you curl your forearms up towards your shoulders and inhale as you lower the resistance back down. Incorporating this exercise into your arm workout routine can help you achieve strong, defined forearms and biceps. So grab a resistance band and give the Band Reverse Curl a try to strengthen and sculpt your upper arms!


  • Stand with feet shoulder-width apart, placing a resistance band under the arches of both feet.
  • Hold the ends of the resistance band with an overhand grip, palms facing down.
  • Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
  • Slowly curl your hands towards your shoulders, focusing on contracting your biceps.
  • Pause for a second at the top of the movement, squeezing your biceps.
  • Slowly lower your hands back to the starting position, maintaining control of the resistance band.
  • Repeat for the desired number of repetitions.
  • Remember to keep your core engaged and maintain proper posture throughout the exercise.

Tips & Tricks

  • Use a resistance band that provides enough tension to challenge your biceps.
  • Maintain proper form throughout the exercise by keeping your elbows stationary and only moving your forearms.
  • Engage your core muscles throughout the movement for stability and to enhance overall strength.
  • Control the band as you lower your forearms back to the starting position to ensure an effective eccentric contraction.
  • Breathe out as you curl the band towards your chest and breathe in as you lower it back down.
  • Increase the intensity of the exercise by using a thicker resistance band or increasing the length of the band you're pulling.
  • Avoid using momentum to curl the band and instead focus on a slow and controlled movement.
  • Alternate your grip positions by using an overhand and underhand grip to target different muscle fibers.
  • Combine the band reverse curl with other bicep exercises for a well-rounded arm workout.
  • Consult with a fitness professional to ensure you are using proper form and technique for optimal results.


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