Cable Reverse Curl: How-to, Tips & More
The Cable Reverse Curl is a beginner isolation exercise for your brachialis. You do it with cable machine and straight bar. It is a good fit when your goal is muscle growth.
Besides the brachialis, it also works your forearms and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Brachialis
Primary
Forearms
Secondary
Biceps
Secondary
How to do the Cable Reverse Curl
- Attach a straight bar to the low pulley and hold it with an overhand grip.
- Stand tall with your arms straight in front of your thighs.
- Curl the bar to your chest, keeping your elbows at your sides.
- Lower slowly until your arms are straight.
Cable Reverse Curl tips
- Keep your wrists in line with your forearms.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Straight bar
Type
Isolation
Cable Reverse Curl alternatives
Barbell Reverse Curl
Brachialis
Dumbbell Reverse Curl
Brachialis
Alternating Hammer Curl
Brachialis
Band Hammer Curl
Brachialis
More brachialis exercises
Alternating Dumbbell Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Curl
Barbell
Barbell Drag Curl
Barbell
Frequently asked questions
What muscles does the Cable Reverse Curl work?
The Cable Reverse Curl mainly works your brachialis, with help from your forearms and biceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Cable Reverse Curl good for beginners?
Yes. The Cable Reverse Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Cable Reverse Curl?
You need cable machine and straight bar.
Add Cable Reverse Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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