How to do a Handle Band Reverse Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Handle Band Reverse Curl
Workouts with Handle Band Reverse Curl
Instructions for Proper Form
This exercise is a variation on the standard curl. Like the standard curl, this exercise primarily targets your biceps, however there is a much greater need to recruit your forearms due to the reverse grip. The use of a handle band increases the resistance as you progress through the movement.
- Stand upright with your feet shoulder width apart and a resistance band underneath the middle of both feet holding the handles with an overhand grip next to your hips.
- Bend your elbows to raise the handles up towards your shoulders keeping your elbows next to your torso.
- Return to the starting position.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanSets & Reps Calculator
Average Handle Band Reverse Curl standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
- advanced4sets10reps12reps
Enter your stats to calculate your Sets & Reps
Alternative Exercises to Handle Band Reverse Curl
1. Palms-Down Dumbbell Wrist Curl
87.4 mSCORESWAPPED 2,260 TIMESPalms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise.
2. Palms-Up Dumbbell Wrist Curl
87.6 mSCORESWAPPED 2,223 TIMESAn isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.
3. Cable Wrist Curl
53 mSCORESWAPPED 1,298 TIMESTargets the forearm flexors, improving grip strength and forearm muscle development. Using a cable machine adds a consistent resistance throughout the movement, providing a more effective workout than free weights.
- Beginner
- Forearms
- Hi-Lo Pulley Cable
- Rope Cable
- Flat Bench
4. Palms-Down Barbell Wrist Curl
69.9 mSCORESWAPPED 1,206 TIMESPalms Down Barbell Wrist Curl is an isolation exercise that targets the forearm. By positioning your forearm against a bench or other flat surface, you restrict any motion to your wrist. The use of a barbell helps to add some stability to the movement, as well as allowing you to perform the exercise with both sides moving a single weight.
5. Palms-Up Barbell Wrist Curl
68.4 mSCORESWAPPED 1,008 TIMESAn isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.
6. Farmer's Walk
86.8 mSCORESWAPPED 733 TIMESFarmer's Walk is a compound exercise that primarily targets your forearms, shoulders, and core. By holding heavy weights in each hand and walking a set distance, you can develop strong grip strength, functional stability, and overall body conditioning. This exercise mimics real-world activities, making it highly effective for improving functional strength and endurance.
- Intermediate
- Forearms
- Farmer's Walk Handles
7. Kettlebell Single Arm Farmer Walk
40.3 mSCORESWAPPED 700 TIMESA functional exercise focusing on grip strength, core stability, and unilateral strength. This exercise engages the entire body, particularly the core and forearm muscles. Unlike the standard variation, by holding the weight in one hand, you drastically increase the need to recruit your core for stability.
- Beginner
- Forearms
- Kettlebells
8. Plate Pinch
38.5 mSCORESWAPPED 682 TIMESA grip strength exercise involving holding weight plates between the fingers and thumb. This is a great exercise for improving grip strength.
9. Single Arm Farmer Walk
36 mSCORESWAPPED 483 TIMESThis exercise is a unilateral variation of the Farmer’s Walk. Like the standard Farmer’s Walk this exercise focuses on grip strength, core stability, and overall strength endurance. In addition, by holding the weight in a single hand, you drastically increase the demand for recruiting your core for stability.
10. Plate Flips
66.9 mSCORESWAPPED 315 TIMESPlate Flip is an explosive exercise that forces you to toss a relatively light plate into the air, and then catch the opposite side of the lip in the same hand. By tossing the plate into the air, this becomes a more explosive exercise than simply moving the weight up and down. In addition, the catch helps you improve coordination, as well as stability and control as you have to slow the plate down in order to actually catch it.