# Cable Reverse Curl

A standing overhand curl with a bar on a low cable. It trains the forearms and the outer part of the upper arm, and the cable keeps tension through the whole range.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-reverse-curl/video/male.mp4
- HTML: https://seto.fit/exercises/cable-reverse-curl/

## Muscles worked

- Forearms: 9/10
- Biceps: 7/10
- Front delts: 3/10

## How to do the Cable Reverse Curl

1. Stand facing the low pulley, holding the bar with palms facing down.
2. Let the bar hang, arms straight, with your elbows close to your body.
3. Pull the bar up towards your shoulders, bending only at your elbows.
4. Slowly lower the bar back to the start until your elbows fully extend.

### Full technique — 6 steps

1. Attach a bar to the low pulley and stand tall facing the machine.
2. Hold the bar with a shoulder-width overhand grip and let it hang against your thighs with arms straight.
3. Keep your elbows close to your sides and your wrists neutral.
4. Curl the bar upward by bending your elbows without letting them drift forward.
5. Raise the bar until your forearms are nearly vertical and your elbows stay pinned.
6. Lower the bar back to the start under control until your elbows fully extend.

## Common mistakes

- Swinging the torso to start reps
- Letting elbows drift forward
- Curling through bent wrists
- Leaning back to finish reps
- Cutting off the bottom range

## Form cues

- Use an overhand grip
- Keep wrists neutral
- Elbows stay by sides
- Keep upper arms still
- Reach full elbow extension

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Reverse Curl](https://seto.fit/exercises/dumbbell-reverse-curl/), [Dumbbell Reverse Spider Curl](https://seto.fit/exercises/dumbbell-reverse-spider-curl/)
- **Resistance bands**: [Resistance Band Reverse Curl](https://seto.fit/exercises/resistance-band-reverse-curl/), [Resistance Band Reverse Spider Curl](https://seto.fit/exercises/resistance-band-reverse-spider-curl/)
- **Barbell**: [Barbell Reverse Concentration Curl](https://seto.fit/exercises/barbell-reverse-concentration-curl/), [Barbell Reverse Curl](https://seto.fit/exercises/reverse-curl-barbell/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/) — Beginner
- **This exercise: Cable Reverse Curl — Beginner**
- Harder: [Barbell Curl](https://seto.fit/exercises/barbell-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Cable Reverse Curl work?

Primary: Forearms 9/10, Biceps 7/10. Also works: Front delts 3/10.

### Which joints does the Cable Reverse Curl load?

Wrist: moderate, Elbow: low. Wrist — lighter options: Hammer Curl, Alternating Dumbbell Curl, Barbell Curl.

### When should I do the Cable Reverse Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Cable Reverse Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cable Reverse Curl?

Dumbbells: Dumbbell Reverse Curl, Dumbbell Reverse Spider Curl. Resistance bands: Resistance Band Reverse Curl, Resistance Band Reverse Spider Curl. Barbell: Barbell Reverse Concentration Curl, Barbell Reverse Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl.

### What is an easier version of the Cable Reverse Curl?

Alternating Resistance Band Curl (Beginner).

### What is a harder version of the Cable Reverse Curl?

Barbell Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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