How to do the Cable Reverse Curl
- Stand facing the low pulley, holding the bar with palms facing down.
- Let the bar hang, arms straight, with your elbows close to your body.
- Pull the bar up towards your shoulders, bending only at your elbows.
- Slowly lower the bar back to the start until your elbows fully extend.
Full technique — 6 steps
- Attach a bar to the low pulley and stand tall facing the machine.
- Hold the bar with a shoulder-width overhand grip and let it hang against your thighs with arms straight.
- Keep your elbows close to your sides and your wrists neutral.
- Curl the bar upward by bending your elbows without letting them drift forward.
- Raise the bar until your forearms are nearly vertical and your elbows stay pinned.
- 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
Compared with similar variants
| Cable Reverse Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Wrist | moderate | low | low | low |
| Elbow | low | low | low | moderate |
| Equipment | Cable machine | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Reverse Curl Same level
- Dumbbell Reverse Spider Curl Same level
Resistance bands
- Resistance Band Reverse Curl Same level
- Resistance Band Reverse Spider Curl Same level
Barbell
- Barbell Reverse Concentration Curl Same level
- Barbell Reverse Curl Harder
Kettlebell
- Single Arm Kettlebell Curl Same level
- Kettlebell Goblet Curl Same level
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
- This exercise Cable Reverse Curl
- Harder Barbell Curl
- Harder Bent Over Barbell Curl
Too hard for now? Start with the Alternating Resistance Band Curl.
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).
