Cable Reverse One Arm Curl

Target your brachioradialis and forearms with the Cable Reverse One Arm Curl. This isolation exercise builds grip strength and arm definition by keeping

IntermediateForearms Cable

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

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Variations of Cable Reverse One Arm 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 Curl

Forearms · Cable

Intermediate

Description

This is a resistance exercise that targets the biceps and forearms. The movement involves curling a cable handle towards the chest while keeping the palm facing downwards.

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How to do Cable Reverse One Arm Curl

01
Setup
Stand facing a low cable pulley with a D-handle attached. Ensure your feet are shoulder-width apart for stability.
02
Setup
Grasp the D-handle with an overhand grip (palm facing down), extend your arm fully, and take a small step back to create initial tension. Keep your elbow tucked close to your side and your wrist neutral.
03
Keeping your working elbow stationary and pinned to your side, slowly curl the handle upwards by flexing your elbow and contracting your brachioradialis and forearm.
04
Continue curling until your forearm is almost vertical and you feel a strong peak contraction in your brachioradialis. Avoid letting your elbow move forward.
05
Slowly and with control, lower the handle back to the starting position, fully extending your arm while maintaining constant tension on the cable and resisting the weight.

Tips

Maintain a Neutral Wrist: Avoid any wrist flexion or extension throughout the movement to keep the tension on the brachioradialis and prevent wrist strain.
Elbow Position: Keep your working elbow locked into your side throughout the entire range of motion to effectively isolate the forearm muscles and prevent shoulder involvement.
Focus on the Squeeze: At the top of the movement, consciously squeeze your forearm and brachioradialis for a stronger mind-muscle connection and peak contraction.
Controlled Negative: Emphasize the eccentric (lowering) phase, taking 2-3 seconds to return to the starting position for greater muscle engagement and control.

Common mistakes

Using too much momentum: Avoid swinging your torso or shoulder to lift the weight; instead, reduce the weight and focus on a strict, isolated curl from the elbow.
Flaring the elbow out: Keep your elbow pinned to your side throughout the movement to prevent other muscles from assisting and ensure maximum tension on the brachioradialis.
Allowing the wrist to flex or extend: Maintain a straight, neutral wrist position to ensure the brachioradialis is doing the primary work and to protect your wrist joint from injury.

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Questions

What muscles does Cable Reverse One Arm Curl work?

Cable Reverse One Arm Curl primarily targets Brachioradialis. Secondary muscles include Biceps Brachii, Brachialis.

Is Cable Reverse One Arm Curl good for beginners?

Cable Reverse One Arm 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 One Arm Curl?

You need Cable to perform Cable Reverse One Arm 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 One Arm Curl?

Maintain a Neutral Wrist: Avoid any wrist flexion or extension throughout the movement to keep the tension on the brachioradialis and prevent wrist strain. Elbow Position: Keep your working elbow locked into your side throughout the entire range of motion to effectively isolate the forearm muscles and prevent shoulder involvement. Focus on the Squeeze: At the top of the movement, consciously squeeze your forearm and brachioradialis for a stronger mind-muscle connection and peak contraction. Controlled Negative: Emphasize the eccentric (lowering) phase, taking 2-3 seconds to return to the starting position for greater muscle engagement and control.

What are common mistakes when doing Cable Reverse One Arm Curl?

Using too much momentum: Avoid swinging your torso or shoulder to lift the weight; instead, reduce the weight and focus on a strict, isolated curl from the elbow. Flaring the elbow out: Keep your elbow pinned to your side throughout the movement to prevent other muscles from assisting and ensure maximum tension on the brachioradialis. Allowing the wrist to flex or extend: Maintain a straight, neutral wrist position to ensure the brachioradialis is doing the primary work and to protect your wrist joint from injury.