Smart Workout Diary

Cable Standing Reverse Curl

The standing cable reverse curl is an isolation exercise performed with an overhand grip on a low cable attachment. It primarily trains the forearms and brachioradialis, while the biceps assist with elbow flexion. It supports forearm strength, grip-related control, and balanced arm development.

Demonstration

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

Instructions

  1. Set the cable: Attach a straight bar to a low pulley and select a light, controllable load.
  2. Take your position: Stand facing the pulley with feet about hip-width apart. Hold the bar with an overhand grip, arms extended, chest tall, and elbows close to your sides.
  3. Curl the bar: Keeping your upper arms still, bend your elbows and pull the bar upward toward the front of your shoulders. Keep the wrists neutral and avoid swinging your body.
  4. Lower with control: Slowly extend the elbows until the arms are straight without forcefully locking them. Keep tension on the cable throughout the repetition.
  5. Repeat safely: Use a smooth, controlled range of motion and stop if you feel sharp pain in the wrists, elbows, or shoulders.
Muscle Group
Brachioradialis
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbows fixed: Let the elbows act as the hinge; moving them forward turns the exercise into a different curl pattern.
  2. Use a neutral wrist: Do not bend the wrists back or curl them upward to move the load.
  3. Choose restraint over momentum: Lower the weight slowly and reduce the load if your torso rocks or shoulders rise.
  4. Breathe steadily: Exhale as you curl and inhale as you return the bar under control.
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