Smart Workout Diary

Cable Reverse Curl

The cable reverse curl is an isolation exercise performed with an overhand grip on a low cable attachment. It primarily trains the biceps and forearms while building elbow-flexion strength, grip-related forearm development, and arm muscular endurance.

Demonstration

Cable Reverse Curl — demonstration 1
Cable Reverse Curl — demonstration 2

Instructions

  1. Set a cable pulley to its lowest position and attach a straight bar. Select a light-to-moderate load.
  2. Face the pulley with feet about hip-width apart. Hold the bar with an overhand grip, hands about shoulder-width apart, and stand tall with arms extended.
  3. Keep your elbows close to your sides and curl the bar upward by bending only at the elbows. Keep your wrists neutral and your upper arms still.
  4. Pause briefly near the top, then slowly lower the bar until your elbows are straight without locking them forcefully. Repeat with control.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a manageable load: swinging your torso means the resistance is too heavy.
  2. Keep your wrists straight; do not curl the wrists upward to move the bar.
  3. Control the lowering phase and keep tension rather than letting the weight stack drop.
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