Cable Reverse Curl

The cable reverse curl is an isolation exercise targeting the biceps and forearms using a cable machine. It emphasizes the brachialis and brachioradialis muscles due to the reverse grip.

Quick Facts

How to Do Cable Reverse Curl

Follow these step-by-step instructions to perform Cable Reverse Curl with proper form and technique.

1. Attach a straight bar to a low pulley cable machine.
2. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
3. Grasp the bar with an underhand grip, hands shoulder-width apart.
4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
5. Exhale and curl the bar up towards your shoulders, contracting your biceps.
6. Pause for a moment at the top, squeezing your biceps.
7. Inhale and slowly lower the bar back to the starting position, fully extending your arms.
8. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Cable Reverse Curl targets helps you integrate it effectively into your training program.

Benefits of Cable Reverse Curl

Incorporating Cable Reverse Curl into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Biceps Development: Cable Reverse Curl directly targets and strengthens the Biceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Forearms, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Reverse Curl build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Cable Reverse Curl safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Reverse Curl, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Biceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Biceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Reverse Curl, track these metrics during your workouts: