Cable Reverse Curl
Use unbroken cable tension to build control through the whole range: Cable Reverse Curl finishes an arm session cleanly.
How to do Cable Reverse Curl
- Attach a straight bar to a low pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
- Grasp the bar with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Exhale and curl the bar up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Cable Reverse Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Reverse Curl Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Cable Reverse Curl
Swap Cable Reverse Curl For
Cable Reverse Curl — Frequently Asked Questions
How do you do the Cable Reverse Curl?
Attach a straight bar to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent. Grasp the bar with an underhand grip, hands shoulder-width apart. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Reverse Curl work?
The Cable Reverse Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable Reverse Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Reverse Curl good for beginners?
Not usually. The Cable Reverse Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Reverse Curl?
Try the Dumbbell One Arm Seated Hammer Curl, Band One Arm Overhead Biceps Curl or the Lever Reverse Grip Preacher Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
