Biceps · Resistance bands

Band Standing Reverse Curl

The band standing reverse curl is an isolation exercise that targets the brachioradialis, brachialis, and biceps using an overhand grip. It is ideal for building forearm mass and grip strength, typically placed toward the end of an arm or pull workout.

Muscles: Biceps, Forearms
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Stand on the middle of the band with both feet, shoulder-width apart, holding the handles in front of your thighs with an overhand grip.
Keep your back straight and pin your elbows to your sides.
Inhale, then as you exhale, curl the handles up toward your shoulders, keeping your wrists straight and your palms facing down.
Squeeze your forearms and biceps at the top for a second.
Inhale and slowly lower the handles back to the starting position.

Common mistakes

Allowing the wrists to bend backward places excessive strain on the joint and takes tension off the forearms.
Drifting the elbows forward engages the front deltoids and robs the arms of continuous band resistance.
Letting the band snap your hands down quickly eliminates the eccentric phase, significantly reducing muscle growth potential.

Tips

Keep your wrists locked and strictly aligned with your forearms through the entire range of motion.
Adjust the resistance easily by widening or narrowing your foot stance over the band.
Pause and squeeze your forearms hard for one second at the top before controlling the descent.

Sets and reps

Perform 3 to 4 sets of 12 to 15 reps with 60 to 90 seconds of rest between sets to target muscle growth and grip stability. For muscular endurance, increase the volume to 15 to 20 reps with a lighter band.

Muscles worked

Band Standing Reverse Curl: biceps, forearms

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Which muscles does this work compared to a standard curl?

The overhand grip places the biceps at a mechanical disadvantage, shifting the focus to the brachioradialis in the forearm and the deeper brachialis muscle. This build creates thicker upper arms and enhances real-world grip strength.

What should you do if your wrists hurt during the movement?

Reduce the band tension to take pressure off the joint, and if the pain persists, stop the exercise and consult a healthcare specialist.

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