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Instructions
- Anchor the resistance band high above shoulder level.
- Stand facing the anchor point and hold the band handles with a pronated (palms-down) grip.
- Extend your arms fully in front of you at shoulder height, maintaining tension in the band.
- Curl your hands toward your forehead by flexing the elbows, keeping the upper arms stationary.
- Pause at the top, then slowly return to the starting position under control.
Technical Tips
- Keep elbows fixed at shoulder height throughout the movement.
- Avoid using momentum or swinging the body.
- Focus on controlled motion and full range of elbow flexion.
Breathing Tips
- Exhale during the curl as you pull toward your forehead.
- Inhale while returning to the starting position.
Medizinische Einschränkungen
- Wrist tendinitis or carpal tunnel syndrome
- Lateral epicondylitis (tennis elbow)
- Rotator cuff instability if shoulder elevation is painful
What is the benefit of doing reverse curls with a high band anchor?
Using a high anchor increases resistance at the top of the range, better targeting the brachialis and forearm extensors while reducing wrist strain.
Is the high band reverse curl better than the standard reverse curl?
The high band reverse curl offers a different resistance curve and increased forearm activation, making it a valuable complement to the standard version rather than a direct replacement.
Can I do the high band reverse curl if I have wrist pain?
Yes, this variation typically reduces wrist strain due to the neutral shoulder angle and can be performed with lighter resistance bands for joint-friendly execution.
How should I anchor the band for high band reverse curls?
Secure the band to a point above head height, such as a pull-up bar or door anchor, ensuring it's stable and aligned with your shoulder line when standing.
What muscles are worked in the high band reverse curl?
The high band reverse curl works the biceps, especially the brachialis, and emphasizes the brachioradialis and forearm extensors through the pronated grip and elevated resistance path.
Beschreibung
The High Band Reverse Curl is an upper-body isolation exercise targeting the biceps and forearms, performed with an elastic band anchored above shoulder level. This variation modifies the standard reverse curl by introducing a diagonal line of resistance, intensifying engagement of the brachialis and forearm extensors. The high angle also encourages better postural alignment and challenges the shoulders to stabilize, adding functional value. With its pronated grip, this movement minimizes wrist strain while maximizing forearm activation, making it ideal for both aesthetic arm training and injury prevention. It is a compact, equipment-light exercise suitable for home gyms, travel routines, or warm-up protocols. Its low-impact nature and simple mechanics make it accessible to beginners, yet effective enough to be used by advanced practitioners aiming to correct imbalances or enhance grip strength.