Video
Instructions
- Anchor the resistance band close to the ground behind your body.
- Stand facing away from the anchor point, holding the band with an overhand grip.
- Step forward to create slight tension in the band, arm extended downward and elbow close to your side.
- Curl your hand toward your shoulder by flexing the elbow without moving the upper arm.
- Pause briefly at the top of the curl, then slowly return to the starting position.
Technical Tips
- Keep your upper arm still and close to your torso throughout the movement.
- Maintain a neutral wrist to avoid joint strain.
- Control the tempo—avoid using momentum.
Breathing Tips
- Inhale as you extend the arm back down.
- Exhale as you curl the hand upward toward the shoulder.
Restrizioni mediche
- Wrist tendinitis or carpal tunnel syndrome
- Elbow tendinopathy or recent injury
- Chronic shoulder instability
The Band Bayesian Reverse Curl is a unilateral arm isolation exercise designed to target the forearms using elastic resistance. With the band anchored low behind the body and the athlete positioned facing away from the point of resistance, this reverse curl configuration maintains continuous tension throughout the movement. The overhand grip significantly reduces biceps brachii involvement and prioritizes the brachialis and brachioradialis, which are essential for elbow flexion strength and forearm development. The angled line of resistance enhances muscular engagement through a more mechanically efficient strength curve. This variation is especially beneficial for those looking to improve grip endurance, build arm symmetry, or minimize wrist discomfort associated with traditional weights. It is suitable for intermediate trainees in bodybuilding, fitness, or rehabilitation contexts, particularly when equipment access is limited. This movement also provides an excellent stimulus with minimal joint loading, making it ideal for home workouts and functional arm strengthening routines.
What muscles does the Band Bayesian Reverse Curl target?
The Band Bayesian Reverse Curl primarily targets the forearms, especially the brachialis and brachioradialis, while minimizing biceps involvement due to the overhand grip.
Why is the band anchored low behind the body?
Anchoring the band low behind the body ensures continuous resistance throughout the curl and optimizes muscle activation by following the natural path of elbow flexion.
Is this exercise effective for improving grip strength?
Yes, the Band Bayesian Reverse Curl strengthens the forearm muscles responsible for grip, making it highly effective for enhancing overall grip endurance and control.
Can I perform the Band Bayesian Reverse Curl without a gym setup?
Absolutely, this exercise requires only a resistance band and a stable anchor point, making it ideal for home training or travel workouts.
Does this exercise build bigger biceps?
Not directly. The overhand grip reduces biceps engagement, so this curl variation focuses more on the brachialis and forearms than on hypertrophying the biceps.