Reverse Curl (Resistance Band with Handles)
A resistance band exercise that targets the forearms and outer biceps using an overhand grip. This variation builds grip strength and improves arm definition by isolating the brachioradialis muscle.
Since resistance bands provide variable tension that increases as they stretch, the actual load at the top of the movement is higher than at the bottom. The AI analyzes your RPE and rep performance to ensure you are reaching true muscular fatigue despite this variable resistance curve. Additionally, by tracking recovery metrics like HRV and wrist temperature, the app can detect early signs of forearm overuse or tendonitis, adjusting your volume to prevent injury while ensuring consistent progress.
Form Cues
- Hold the handles with your palms facing down (pronated grip).
- Keep your elbows pinned to your sides throughout the set.
- Squeeze your forearms and biceps hard at the top of the movement.
- Lower the band slowly to maximize tension on the forearm muscles.
- Keep your wrists straight and aligned with your forearms.
- Don't let your elbows flare out away from your body.
- Don't swing your torso to generate momentum to lift the band.
- Don't let your wrists curl or flop; keep them neutral.
- Don't shrug your shoulders up towards your ears.
Common Mistakes
- Using momentum to jerk the band up
- Allowing elbows to drift forward
- Curling the wrists instead of the forearms
- Performing partial reps with limited range of motion
- Letting the band go slack at the bottom
Muscles Worked
This exercise primarily targets the brachioradialis in the forearm and the brachialis, a muscle that lies beneath the biceps and contributes to upper arm thickness. By using a pronated (overhand) grip, the biceps brachii is placed at a mechanical disadvantage, forcing the forearms to take on the majority of the load to build grip strength and definition.
Primary
Secondary
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