Band Reverse Curl: How-to, Tips & More
The Band Reverse Curl is a beginner isolation exercise for your brachialis. You do it with resistance band. It is a good fit when your goal is both strength and muscle growth.
Besides the brachialis, it also works your forearms and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Brachialis
Primary
Forearms
Secondary
Biceps
Secondary
How to do the Band Reverse Curl
- Stand on the middle of the band and hold the handles palms down.
- Curl the handles to your shoulders, keeping your elbows at your sides.
- Squeeze at the top.
- Lower slowly until your arms are straight.
Band Reverse Curl tips
- Keep your wrists straight.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Band Reverse Curl alternatives
Barbell Reverse Curl
Brachialis
Cable Reverse Curl
Brachialis
Dumbbell Reverse Curl
Brachialis
Band Hammer Curl
Brachialis
More brachialis exercises
Alternating Dumbbell Curl
Dumbbells
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Barbell Curl
Barbell
Barbell Drag Curl
Barbell
Frequently asked questions
What muscles does the Band Reverse Curl work?
The Band Reverse Curl mainly works your brachialis, with help from your forearms and biceps.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Reverse Curl good for beginners?
Yes. The Band Reverse Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Reverse Curl?
You need resistance band.
Add Band Reverse Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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