Reverse Single Arm Cable Curl

How to Perform the Reverse Single Arm Cable Curl

Attach a single handle to the low pulley of a cable machine.
Stand facing the machine and grasp the handle with an overhand (pronated) grip with one hand.
Step back slightly so the cable is taut with your arm fully extended at your side.
Keeping your elbow pinned to your side, curl the handle upward by flexing at the elbow.
Lift until your forearm is slightly past 90 degrees, squeezing the brachioradialis at the top.
Lower the handle back to the starting position slowly, resisting the cable tension on the way down.
Complete all repetitions on one arm before switching to the other side.
Keep your wrist straight and locked throughout the entire movement.

Rotating the wrist during the curl

Maintain a strict overhand grip throughout the entire range of motion; do not supinate the hand.

Using the shoulder to assist the curl

Keep your shoulder stationary and only move at the elbow joint to properly isolate the forearm.

Rushing through repetitions

Use a controlled 2-second lift and 3-second lower to maintain maximum tension on the forearm muscles.

✓Allows focused unilateral training to identify and correct forearm strength imbalances.
✓Constant cable tension provides superior muscle stimulus compared to dumbbell versions.
✓Builds brachioradialis size and grip strength effectively.

●Working one arm at a time lets you identify and correct strength differences between your forearms.
●Stand with a slightly staggered stance for better balance during the exercise.
●This is an excellent finishing exercise for arm or forearm training days.

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

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