Cable Reverse One Arm Curl

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Biceps

Cable

Skip the guesswork: Cable Reverse One Arm Curl leans on unbroken cable tension for control through the whole range.

How to do Cable Reverse One Arm Curl

Stand facing a cable machine with your feet shoulder-width apart.
Grasp the cable handle with an underhand grip, palm facing down.
Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
Repeat for the desired number of repetitions.

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Cable Reverse One Arm 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 One Arm 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.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Cable Reverse One Arm Curl

Easier progression

Weighted Standing Curl

Swap Cable Reverse One Arm Curl For

Dumbbell Incline Curl

Barbell Prone Incline Curl

Olympic Barbell Hammer Curl

Cable Reverse One Arm Curl — Frequently Asked Questions

How do you do the Cable Reverse One Arm Curl?

Stand facing a cable machine with your feet shoulder-width apart. Grasp the cable handle with an underhand grip, palm facing down. Keep your elbow close to your side and slowly curl your forearm up towards your shoulder. 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 One Arm Curl work?

The Cable Reverse One Arm 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 One Arm 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 One Arm Curl good for beginners?

Not usually. The Cable Reverse One Arm 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 One Arm Curl?

Try the Dumbbell Incline Curl, Barbell Prone Incline Curl or the Olympic Barbell Hammer Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.