Perform a palms-down (pronated) curl with a resistance band, using elbow flexion to emphasize the forearms and surrounding arm muscles.
How to do the Band Reverse Curl#
- Stand with the band secured under the middle of your foot and hold the handles with palms facing down and elbows resting at your sides.
- Keep your upper arms stationary and your core engaged to prevent body swing.
- Bend your elbows to pull your hands upward toward your shoulders until the forearm is fully contracted.
- Hold the top briefly, feeling the contraction in the forearms.
- Lower the band in a controlled manner until your arms are nearly extended and repeat.
Muscles worked#
Common mistakes#
- Using torso momentum to lift the band instead of isolating the elbows.
- Allowing the elbows to drift forward away from the sides.
- Bending the wrists rather than keeping them neutral during the curl.
