Reverse Cable Curl
The Reverse Cable Curl isolates the Biceps through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. The forearms assist as stabilizers throughout the range of motion.
How to Reverse Cable Curl
- 1
Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
- 2
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- 3
Slowly begin to bring the bar back to starting position as your breathe in.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Reverse Cable Curl work?
The Reverse Cable Curl primarily works the Biceps. Secondary muscles include the Forearms, which assist during the movement.
Is the Reverse Cable Curl good for beginners?
Yes, the Reverse Cable Curl is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Reverse Cable Curl?
You need cable to perform the Reverse Cable Curl. Most commercial gyms will have this available.
Track Your Progress
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