Reverse Cable Curl tutorial
The reverse cable curl is an isolation exercise that uses an overhand grip to load the brachialis and forearms. The cable keeps constant tension throughout the range, and it is well suited to beginners in the gym.
How to perform
- Set the pulley to its lowest position and grab a straight or EZ bar with an overhand, shoulder-width grip.
- Step back to tension the cable, keep your chest up and brace your core.
- Pin your elbows at your sides and keep your wrists straight.
- Curl the bar toward your shoulders by bending your elbows.
- Pause briefly at the top and squeeze your forearms.
- Lower the bar slowly under control until your arms are fully extended.
- Repeat for the planned reps without swinging your body.
Breathing: Exhale as you curl the bar up and inhale as you lower it.
Key tips
- Keep your wrists neutral and do not let them bend backward.
- Use a lighter weight than a regular curl, because the forearms fatigue sooner.
- Take about two seconds to lower the bar.
Common mistakes
- Swinging the lower back and body to lift the bar.
- Letting the elbows drift forward during the lift.
- Bending the wrists backward under load.
Safety: People with wrist or elbow pain should start light and stop if pain appears; an EZ bar puts less stress on the wrists.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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