Alternatives
- Resistance Band Hammer Curls
- Cheat Curl (Slow Negative)
- Kettlebell Bicep Curl
Summary
The reverse grip curl shifts focus from the biceps to the brachialis and forearms, creating a balanced and strong upper arm. Using bands makes it a joint-friendly option with smooth resistance.
Benefits of the Resistance Band Reverse Grip Curl
- Strengthens brachialis and forearms
- Enhances wrist and grip strength
- Promotes balanced arm development
- Joint-friendly and easy to adjust
- Adds variation to bicep training
Resistance Band Reverse Grip Curl Muscles Worked
- Primary: Brachialis, Biceps Brachii
- Secondary: Forearms, Wrist Extensors
Instructions
- Stand on the band with feet hip-width apart
- Hold the ends with palms facing down (overhand grip)
- Keep elbows tucked in
- Curl the band up toward your shoulders with control
- Pause briefly at the top
- Slowly return to the start
- Repeat for the desired number of reps
Common Mistakes
- Letting wrists bend or collapse
- Swinging or using momentum
- Pulling elbows away from the body
- Losing tension at the top or bottom
- Overusing shoulder muscles