Cable Reverse Curl
Description
The cable reverse curl is a forearm and brachialis exercise performed at a low cable pulley with a straight bar using an overhand (pronated) grip. The overhand grip shifts emphasis from the biceps brachii to the brachialis and forearm extensors. The cable provides constant tension throughout.
Equipment Required
Cable Reverse Curl Instructions
- Attach a straight bar to a low cable pulley. Stand facing the machine with feet hip-width apart.
- Grip the bar with an overhand (palms-down) grip, hands shoulder-width apart.
- Stand tall. Pin your elbows against your sides. Brace your core.
- Curl the bar up by bending at the elbows. Keep the overhand grip throughout.
- Continue until the bar reaches shoulder height. Squeeze hard at the top.
- Lower under control. Maintain cable tension.
- Use lighter weight than standard curls — the overhand position is harder.
- Repeat for the desired number of reps.
Cable Reverse Curl Form & Visual
Cable Reverse Curl Benefits
- Targets the brachialis and forearm extensors with constant tension
- Builds arm thickness and forearm size
- Balances out bicep-dominant training
- Helps prevent tennis elbow by strengthening forearm extensors
- Easy to load progressively
- Complements standard curls for complete arm development
Cable Reverse Curl Muscles Worked
- Brachialis
- Brachioradialis
- Forearm extensors
- Biceps brachii (reduced)
Cable Reverse Curl Variations & Alternatives
- Barbell Reverse Preacher Curl
- Dumbbell Reverse Wrist Curl
- Dumbbell Zottman Curl
- Band Reverse Curl
- EZ-Bar Reverse Curl
