About this exercise
A standing curl performed with a resistance band using an overhand grip to emphasize the brachioradialis and forearm extensors. The reverse grip shifts the load away from the biceps and directly targets the outer forearm muscles.
Band Standing Reverse Curl
Step by step instructions, muscle activation and variants for the Band Standing Reverse Curl.
EasyOuter forearm
How to Perform
- Stand on the center of a resistance band with feet hip-width apart
- Grip the band with both hands using an overhand (pronated) grip, arms fully extended at your sides
- Keeping your elbows close to your sides, curl your hands up toward your shoulders
- Hold the top position briefly, feeling the contraction in your forearms
- Lower the band slowly back to the starting position under control
Muscle Activation
Primary
Outer forearm
Secondary
Biceps
Common Mistakes
Common mistakes content is coming soon.
About the Band Standing Reverse Curl
The Band Standing Reverse Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.