Reverse Cable Curl
How to do the Reverse Cable Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Cable
How to do the 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.
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Every Reverse Cable Curl set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
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Reverse Cable Curl: common questions
What muscles does the Reverse Cable Curl work?
The Reverse Cable Curl primarily works the Biceps. It also recruits the Forearms as supporting muscles.
Is the Reverse Cable Curl suitable for beginners?
Yes. The Reverse Cable Curl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Reverse Cable Curl?
To do the Reverse Cable Curl you'll need a cable machine.
Is the Reverse Cable Curl a compound or isolation exercise?
The Reverse Cable Curl is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Reverse Cable Curl with correct form?
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. Follow the full step-by-step above for the complete movement.
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