Band Reverse Curl
Description
The band reverse curl uses a resistance band with an overhand (pronated) grip to target the brachioradialis and forearm extensors — the muscles on top of the forearm. It builds forearm size and grip strength with minimal equipment.
Equipment Required
Band Reverse Curl Instructions
- Stand on the center of a resistance band with feet hip-width apart.
- Grip both ends of the band with palms facing down (overhand/pronated grip).
- Stand tall. Pin your elbows at your sides.
- Curl both ends of the band upward by bending at the elbows.
- Continue until your forearms are parallel to the floor or higher.
- Squeeze the top of your forearms at the peak.
- Lower under control over two seconds. Maintain the overhand grip throughout.
- Use a thicker band for more resistance. Aim for 12 to 15 reps per set.
Band Reverse Curl Form & Visual
Band Reverse Curl Benefits
- Targets the brachioradialis and forearm extensors
- Builds forearm size and grip
- Highly portable
- Easy to scale by band thickness
- Useful when no dumbbells are available
- Joint-friendly
Band Reverse Curl Muscles Worked
- Brachioradialis (primary)
- Brachialis
- Wrist extensors
- Biceps brachii (reduced involvement)
Band Reverse Curl Variations & Alternatives
- Dumbbell Reverse Curl
- Barbell Reverse Curl
- Band Concentration Curl
- Single-Arm Band Reverse Curl
- Zottman Band Curl
