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Reverse Cable Curl

Performed in the reverse (supinated) grip variation, this variation primarily targets your Biceps, with support from Forearms. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Pull

Primary muscles: Biceps Secondary muscles: Forearms

How to perform Reverse Cable Curl

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. Slowly begin to bring the bar back to starting position as your breathe in.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the reverse cable curl target?

This exercise primarily targets the brachialis and brachioradialis. While it involves the biceps, the pronated grip shifts the mechanical load toward the forearm and upper arm stabilizers.

What is a common form mistake to avoid during this movement?

Avoid using momentum or allowing the elbows to drift forward away from the torso. Keep the wrists straight and the upper arms pinned to your sides to ensure the target muscles perform the work.

How should I position my hands for the best results?

Use a shoulder-width overhand grip on a straight or EZ-bar attachment. Ensure your thumbs are wrapped or in a suicide grip based on comfort, maintaining a firm hold to stabilize the wrists throughout the set.

What is an appropriate set and rep range for this exercise?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. This exercise is most effective when used as a finisher with moderate weight to maximize time under tension.

Is there a beginner-friendly alternative if cables are unavailable?

The reverse dumbbell curl is a suitable alternative that allows for a more natural range of motion. It helps beginners develop the necessary grip strength and forearm stability required for the cable version.

Sample sets & reps for Reverse Cable Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch

See all Biceps exercises →

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