Cable Reverse Curl

Target your forearms and brachioradialis with the Cable Reverse Curl. This isolation exercise builds grip strength and forearm definition by using a cable

IntermediateForearms Cable

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Reverse Curl

Isolation

Cable Standing Wrist Reverse Curl

Forearms · Cable

Intermediate

Isolation

Cable Reverse Wrist Curl

Forearms · Wrist Extensors · Cable

Intermediate

Isolation

Cable Reverse Preacher Curl

Forearms · Brachioradialis · Cable

Intermediate

Isolation

Cable Reverse One Arm Curl

Forearms · Brachioradialis · Cable

Intermediate

Description

Cable Reverse Curl is an isolation exercise targeting the biceps and forearms, primarily focusing on the brachioradialis muscle.

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How to do Cable Reverse Curl

01
Setup
Stand facing a low cable pulley, attaching a straight or EZ-bar handle. Grip the handle with an overhand (pronated) grip, hands shoulder-width apart.
02
Setup
Stand tall with your feet shoulder-width apart, knees slightly bent, and core engaged. Let your arms hang fully extended, elbows tucked close to your sides.
03
Keeping your upper arms stationary, exhale and slowly curl the handle upwards towards your shoulders by flexing your elbows. Focus on squeezing your forearms at the top.
04
Inhale and slowly lower the handle back to the starting position with control, fully extending your arms without letting the weight stack touch. Maintain tension in your forearms throughout the movement.

Tips

Actively focus on contracting your brachioradialis and forearm muscles throughout the entire curl to maximize activation and growth.
Keep your elbows pinned to your sides and avoid letting them flare out or move forward, which can shift tension away from your forearms.
The eccentric (lowering) phase is crucial for muscle growth; control the weight as you extend your arms, resisting the pull of the cable.
Keep your wrists straight and rigid throughout the movement, avoiding any flexion or extension that could introduce unwanted stress or reduce forearm activation.

Common mistakes

Swinging the weight up with your body instead of isolating the forearms reduces effectiveness; lower the weight and perform the movement with strict form.
Allowing your elbows to move forward or out during the curl reduces forearm isolation; keep your elbows tucked tightly against your torso.
Letting the cable stack touch and relaxing your forearms at the bottom of the movement reduces time under tension; stop just short of full extension to maintain continuous muscle engagement.

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Questions

Is Cable Reverse Curl good for beginners?

Cable Reverse Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Reverse Curl?

You need Cable to perform Cable Reverse Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Reverse Curl?

Actively focus on contracting your brachioradialis and forearm muscles throughout the entire curl to maximize activation and growth. Keep your elbows pinned to your sides and avoid letting them flare out or move forward, which can shift tension away from your forearms. The eccentric (lowering) phase is crucial for muscle growth; control the weight as you extend your arms, resisting the pull of the cable. Keep your wrists straight and rigid throughout the movement, avoiding any flexion or extension that could introduce unwanted stress or reduce forearm activation.

What are common mistakes when doing Cable Reverse Curl?

Swinging the weight up with your body instead of isolating the forearms reduces effectiveness; lower the weight and perform the movement with strict form. Allowing your elbows to move forward or out during the curl reduces forearm isolation; keep your elbows tucked tightly against your torso. Letting the cable stack touch and relaxing your forearms at the bottom of the movement reduces time under tension; stop just short of full extension to maintain continuous muscle engagement.