Cable Reverse Curl
How to do it
Starting position
- Attach a straight bar to the bottom of the cable.
- Grip the bar with an overhand grip, with the backs of your hands facing up.
- Stand tall with your feet hip-width apart.
- Pin your elbows firmly to your sides.
Movement
- Keep your elbows pinned and curl the bar upward.
- Pause at the top, feeling the contraction in your forearms.
- Slowly return to the starting position while feeling the resistance.
Breathing
Exhale as you raise the bar, and inhale as you lower it.
Cautions
- If your wrists bend excessively, it can cause pain, so keep them in a straight line.
- If your elbows swing back and forth, there is a risk of injury, so keep them pinned to your sides
Exercise info
| Primary muscles |  Forearms |
|---|---|
| Secondary muscles | Biceps |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
10 similar exercises
Representative exercise: Cable Reverse Curl
- Barbell Reverse Curl
- Barbell Standing Reverse Grip Curl
- Dumbbell Standing Reverse Curl
- Dumbbell Standing One Arm Reverse Curl
- Dumbbell Standing Alternate Reverse Curl
- Bottle Weighted Reverse Curl
- Kettlebell Standing Reverse Curl
- Cable Standing Reverse Curl (SZ Bar)
- Cable Standing Reverse Grip Curl (Straight Bar)
- Cable Reverse One Arm Curl
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Standing Reverse Grip Curl (Straight Bar)HarderCable Standing Reverse Curl (SZ Bar)HarderBarbell Reverse Wrist CurlSimilar exerciseBand Reverse Wrist CurlSimilar exerciseWrist Push-UpSimilar exerciseDumbbell One Arm Wrist CurlSame muscle · different equipmentWrist RollerSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.