Reverse Cable Curl
How to do the Reverse Cable Curl
- 1
Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
- 2
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- 3
Slowly begin to bring the bar back to starting position as your breathe in.
- 4
Repeat for the recommended amount of repetitions.
How to program the Reverse Cable Curl
Sets and reps
As an isolation movement, the Reverse Cable Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Reverse Cable Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Reverse Cable Curl into a plan
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Frequently asked questions
What muscles does the Reverse Cable Curl work?
The Reverse Cable Curl primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Reverse Cable Curl?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Reverse Cable Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
