Reverse Cable Curl
The reverse cable curl is a curl with an overhand grip, using a straight bar on a low cable pulley. It builds the forearm muscles that hold your wrist steady and helps strengthen your grip. The cable keeps tension on the muscles throughout the lift, which makes it a good choice for beginners and anyone who wants to add forearm work to an arm session.
Muscles worked
The Reverse Cable Curl mainly works your forearms, with your biceps helping.
Setting up
- Attach a straight bar to the low pulley and choose a light weight to start. Reverse curls feel harder than normal curls, so begin with less than you would use for a standard biceps curl.
- Stand facing the machine, about one step back, with your feet hip-width apart and a slight softness in your knees.
- Take the bar with an overhand grip (palms facing down), hands about shoulder-width apart. Stand tall with your arms straight, the bar resting against your thighs, and your wrists in line with your forearms.
How to do the Reverse Cable Curl
- Stand tall with your chest up, shoulders back and down, and abs lightly braced. Hold the bar with your arms long and the cable taut.
- Pin your elbows against the sides of your ribs and keep them there for the whole set.
- Keeping your wrists straight and firm, bend your elbows and curl the bar up towards your shoulders.
- Stop when your forearms are roughly vertical and the bar is around chest height. Squeeze the top of your forearms for a moment.
- Lower the bar slowly over about 2 to 3 seconds, keeping the cable tight.
- Stop with your arms fully straight but without letting the weights stack touch down, then begin the next rep.
Form tips
- Think of your wrists as locked in place. Imagine the bar is an extension of your forearm so your hands do not bend back as the bar rises.
- Squeeze the bar firmly, as if trying to bend it. You should feel the work along the top of your forearms, near the elbow.
- Keep your elbows glued to your sides and let only your forearms move.
- Go lighter than you think you need. A controlled rep with a lighter weight works the forearms better than a heavy, swinging one.
- Keep your ribs down and your torso still. If you have to lean back to lift the bar, the weight is too heavy.
Common mistakes
Wrists bending backwards
Keep your knuckles in line with your forearms throughout. If your wrists fold back, reduce the weight until you can hold them straight.
Swinging with the hips and back
Stand tall, brace your abs and tuck your elbows in. Lift the weight with a smooth movement and drop the load until you can do so without rocking.
Elbows drifting forward
Keep your upper arms against your ribs. If your elbows travel forward, the shoulders take over and the forearms do less of the work.
Dropping the weight on the way down
Lower the bar under control for 2 to 3 seconds. The cable's constant tension is the main benefit of this exercise, so do not let it slacken at the bottom.
Sets and reps
| Build strength | 3-4 sets of 6-10 reps, resting 90-120 seconds. Use a weight you can control with straight wrists. |
|---|---|
| Build muscle | 3 sets of 10-15 reps, resting 60-90 seconds, finishing each set with 1-2 good reps left in reserve. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps, resting 45-60 seconds, as part of a full-body or arms workout alongside your other exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Reverse Cable Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Reverse Cable Curl FAQs
What muscles do reverse cable curls work?
They mainly work the muscles of your forearms, especially those on the top of the forearm that hold your wrist straight. Your biceps help to bend the elbow, so they work too.
Why is the weight so much lighter than a normal curl?
The overhand grip puts your forearms at a disadvantage, and they are smaller and weaker than the muscles that do most of the work in a standard curl. Start light and build up gradually as your form stays solid.
Should I use a straight bar or an EZ bar?
A straight bar is the standard choice for this version, and it is what the exercise is built around. If a straight bar bothers your wrists, an EZ bar is a reasonable alternative. Stop if anything hurts and get it checked.
Track your Reverse Cable Curl progress
GymTracker builds your plan, pre-fills the weight from last time and tells you when to go up. Free.
Start free