# Resistance Band Reverse Curl

A standing band curl with an overhand grip, targeting the forearms and the biceps. The palms-down grip moves more of the work onto the forearms than a regular curl.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/reverse-grip-resistance-band-simultaneous/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-reverse-curl/

## Muscles worked

- Forearms: 9/10
- Biceps: 8/10
- Front delts: 3/10

## How to do the Resistance Band Reverse Curl

1. Stand on the band's middle with your feet about hip-width apart.
2. Grip the handles with palms facing down, arms hanging down.
3. Pull the handles up by bending only at your elbows.
4. Slowly lower your arms back down, feeling the band's pull.

### Full technique — 6 steps

1. Stand on the middle of the band with feet about hip width apart.
2. Hold a handle in each hand with palms facing down and arms hanging at your sides.
3. Stand tall, keep your elbows close to your torso, and start with slight band tension.
4. Curl your hands upward by bending the elbows without letting them drift forward.
5. Raise until your forearms are level with the floor or slightly higher, keeping your wrists straight.
6. Lower back down until your elbows are straight or nearly straight while keeping tension on the band.

## Common mistakes

- Letting elbows drift forward
- Bending the wrist through the curl
- Turning the palms up
- Using torso swing for momentum
- Letting the band go slack

## Form cues

- Use an overhand grip
- Elbows stay by sides
- Wrists stay straight
- Start with band tension
- Reach full elbow extension

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Reverse Curl](https://seto.fit/exercises/dumbbell-reverse-curl/), [Dumbbell Reverse Spider Curl](https://seto.fit/exercises/dumbbell-reverse-spider-curl/)
- **Cable machine**: [Cable Reverse Curl](https://seto.fit/exercises/cable-reverse-curl/), [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)
- **Barbell**: [Barbell Reverse Concentration Curl](https://seto.fit/exercises/barbell-reverse-concentration-curl/), [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/) — Beginner
- **This exercise: Resistance Band Reverse Curl — Beginner**
- Harder: [Resistance Band Zottman Curl](https://seto.fit/exercises/resistance-band-zottman-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Reverse Curl work?

Primary: Forearms 9/10, Biceps 8/10. Also works: Front delts 3/10.

### Which joints does the Resistance Band Reverse Curl load?

Wrist: moderate, Elbow: low. Wrist — lighter options: Hammer Curl, Alternating Dumbbell Curl, Barbell Curl.

### When should I do the Resistance Band Reverse Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Resistance Band Reverse Curl?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Reverse Curl?

Dumbbells: Dumbbell Reverse Curl, Dumbbell Reverse Spider Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Barbell: Barbell Reverse Concentration Curl, Single Arm Barbell Curl.

### What is an easier version of the Resistance Band Reverse Curl?

Alternating Resistance Band Curl (Beginner).

### What is a harder version of the Resistance Band Reverse Curl?

Resistance Band Zottman Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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