Reverse Curl (Band)

An isolation exercise using a resistance band with a pronated grip to target the forearms and brachialis muscles through elbow flexion.

Instructions

1. Stand with feet hip-width apart and step on the band with both feet.
2. Hold the band ends with an overhand (pronated) grip at arm’s length by your sides.
3. Keep your shoulders back and your core engaged throughout the movement.
4. Curl the band toward your shoulders by flexing your elbows against the resistance.
5. Keep your elbows stationary; only your forearms should move.
6. Squeeze your forearms and brachialis at the top of the movement.
7. Lower the band back to the starting position with control.
8. Perform the desired number of repetitions with controlled, deliberate movements.

Tips

• Keep your elbows stationary and pressed against your sides throughout.
• Use the overhand grip to emphasize forearm engagement over the biceps.
• Move slowly through the entire range of motion with controlled tempo.
• Avoid swinging or using momentum to lift the band.
• The brachialis muscle, located under the biceps, grows larger and pushes the biceps up when developed.
• Adjust band resistance to maintain control throughout all repetitions.