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Standing Biceps Curl Reverse Grip with Resistance Bands

The Reverse Curl works a muscle in the arms that is not particularly visible: the brachialis (located on the lower aspect of the upper arm, just below the bicep muscle). Not being visible often translates into not being important in the eyes of many trainers.

But for the lifter in search of bigger arms, the Reverse Curl is a KEY exercise. Want to know what a well-developed brachialis muscle does? It pushes the peak of the biceps up higher, making for a more dramatic flex and an overall bigger arm!

So if Reverse Curls aren’t a part of your routine, it’s time to take another look at this neglected exercise.

Stand on the band, hips width apart. Grab a handle in each hand and stand up straight. Contract your abs, bracing your torso. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise. Start with your arms straight down with palms facing backward, and elbows tight to your sides.

Exhale. Slowly bend both elbows in a full range movement. Do not allow the elbows to move forward. Keep the palms facing backward and your wrists straight without any bend. Do not allow the shoulders to shrug.

Inhale. Gently straighten the elbows and lower the handles back to your starting position. Repeat.

4 thoughts on “Standing Biceps Curl Reverse Grip with Resistance Bands

  1. Chape,
    Hey, this is funny that you post a workout having to deal with biceps, I did arm day today and my superset killed them. Do you prefer reversed grip or no? just a personal question.

    Shay-lon

    1. Hehe, poor Shay-lon 😄
      I like reversed grips, and I try to include them in almost every routine 💪

  2. love reading all your quotes and watching your videos….fingers crossed for a call back….Happy Holidays….kat

    1. Thank you so much, Kat 🙂 You are a blessing!
      Happy Holidays, David

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