GymPlan AIReverse Cable Curl
Reverse Cable Curl is a beginner isolation cable exercise that mainly works your biceps, with help from your forearms.
How to do the reverse cable curl
- 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.
- 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.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialReverse Cable Curl alternatives
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What muscles does the reverse cable curl work?
It mainly works your biceps; your forearms assist.
How many sets and reps of reverse cable curl should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the reverse cable curl good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.