How To Do Reverse Cable Curl

Reverse Cable Curl is a great exercise for targeting the top of the forearm muscles particularly the forearm extensor muscles and the brachioradialis which is found near the lower biceps. This exercise also works the biceps muscle.

Reverse Cable Curl generates constant tension on the forearms. It will build strength, stability and flexibility in your wrist, forearms and elbows.

This is an important exercise for those who participate in sports that utilise grip strength such as golf, tennis, gymnastics and baseball.

Reverse Cable Curl How To

  • Stand in front of a cable machine and set the handle of the straight bar to the bottom position.
  • Pick up the straight bar with an overhand shoulder width grip. Stand back a bit to create tension on the cable. Take a shoulder width stance and keep your core tight throughout the exercise. Tuck your elbows into your torso.
  • Flex at the elbow and contract the forearm extensor muscles to curl the straight bar up toward your shoulders. At the top position, hold for a count of “one” then slowly return the straight bar toward the front of your thighs.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

In Reverse Cable Curl, it is very important to keep your elbows in throughout the entire exercise.

Do not allow your elbows to rotate or to drift forward and backward.

This places unnecessary strain on your elbows and impinge your rotator cuff at the top position.

Forearms grow faster using a light weight and high rep routine.

Variations: Reverse Dumbbell Curl | Reverse Barbell Curl

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Reverse Cable Curl