Reverse Cable Curl
Muscles worked
Instructions
- 1Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
- 2While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- 3Slowly begin to bring the bar back to starting position as your breathe in.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Reverse Cable Curl
The reverse cable curl flips the usual biceps curl grip: instead of holding the bar palms up, you grip it palms down, which shifts part of the work toward the forearms and wrist extensors. Standing in front of a low pulley with your elbows fixed close to your torso, you curl the bar up while contracting the biceps and keeping the pronated grip throughout the movement. The constant tension provided by the cable, unlike dumbbells, keeps the muscles loaded through the whole range, including at the bottom where free-weight resistance tends to drop off. This exercise is especially useful for building grip and forearm strength, two areas often neglected in programs focused purely on biceps volume, while staying a simple isolation movement that's easy to progressively load.
check_circleBenefits
- check_circleBuilds grip and forearm strength alongside the biceps
- check_circleConstant cable tension throughout the range
- check_circleComplements a program built around the classic curl
- check_circleSimple isolation movement, easy to progress
lightbulbExecution tips
- lightbulbKeep your elbows fixed close to your torso throughout
- lightbulbUse a lighter load than a standard curl, since the pronated grip is more demanding
- lightbulbControl the lowering phase so you don't lose tension
- lightbulbKeep a firm grip throughout the set
warningCommon mistakes
- warningLetting the elbows drift away from the body to cheat the range
- warningLoading too heavy and losing the pronated grip mid-set
- warningSwinging the torso to assist the movement
- warningNot controlling the lowering phase
helpFrequently asked questions
Does this replace a standard supinated curl?expand_more
No, it complements it by targeting the forearms and grip more, keep both in your program.
Why should the load be lighter than a standard curl?expand_more
The pronated grip engages smaller, weaker muscles, so lifting less weight is completely normal.
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