Reverse Cable Curl

How to Perform the Reverse Cable Curl

Attach a straight bar or EZ bar attachment to the low pulley of a cable machine.
Stand facing the machine and grasp the bar with an overhand (pronated) grip at shoulder width.
Step back slightly so the cable is taut with your arms extended in front of your thighs.
Keeping your elbows pinned at your sides, curl the bar upward by flexing at the elbows.
Lift until your forearms are slightly past 90 degrees, squeezing the forearms at the top.
Lower the bar back to the starting position slowly, resisting the pull of the cable.
Keep your wrists straight and locked throughout the entire movement.
Repeat for the desired number of repetitions.

Allowing the elbows to drift forward during the curl

Keep your elbows stationary at your sides throughout the movement to properly isolate the forearms and brachioradialis.

Bending the wrists during the curl

Maintain rigid, straight wrists; letting them bend reduces forearm activation and can cause wrist strain.

Using excessive weight

Focus on controlled reps with moderate weight; the forearm muscles respond better to strict form than heavy loads.

✓Provides continuous tension on the forearms throughout the entire range of motion.
✓Builds brachioradialis and forearm extensor size for impressive forearm development.
✓The cable setup is gentle on the joints while still providing effective resistance.

●The cable provides constant tension, making this version more effective than barbell reverse curls for continuous forearm activation.
●Try an EZ bar attachment if a straight bar causes wrist discomfort.
●Perform these at the end of your arm workout for a thorough forearm pump.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

Join 2,000,000+ lifters tracking their workouts with Stronger. Available on iOS and Android.