Smart Workout Diary

Cable Reverse Grip Curl

The cable reverse grip curl is an isolation exercise performed with an overhand grip on a low cable attachment. It primarily trains the forearms, especially the brachioradialis and wrist extensors, while also working the biceps. It supports stronger grip and elbow-flexion strength.

Demonstration

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

Instructions

  1. Set a low cable pulley and attach a straight bar. Choose a light-to-moderate load that you can control without swinging.
  2. Stand facing the pulley with feet about hip-width apart. Take the bar with an overhand grip, hands about shoulder-width apart, and let your arms hang straight.
  3. Brace your torso and keep your elbows close to your sides. Keep the wrists neutral or only slightly extended.
  4. Exhale and curl the bar upward by bending the elbows until your forearms are near vertical. Keep your upper arms still and avoid lifting the shoulders.
  5. Pause briefly while squeezing the forearms, then inhale and lower the bar slowly until the elbows are fully straightened without forcing them.
  6. Repeat with control for the planned repetitions. Stop if you feel sharp pain in the wrists, elbows, or shoulders.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps, Forearm Extensors
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbows fixed: Moving them forward turns the exercise into a different curl pattern and reduces forearm focus.
  2. Use a controlled lowering phase: Do not let the cable pull the bar down; lower it smoothly for consistent tension.
  3. Avoid excessive wrist bending: Keep the knuckles generally in line with the forearms rather than curling the wrists to move the load.
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