Reverse Cable Curl
Reverse Cable Curl is a strength - pronated elbow flexion with continuous resistance exercise involving Brachialis, Brachioradialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Brachialis, Brachioradialis
- Secondary muscles
- Biceps brachii, Forearm gripping muscles
- Exercise type
- Strength - pronated elbow flexion with continuous resistance
Exercise technique
- Pulley
Attach a straight or comfortably angled bar to the low pulley.
- Grip
Take a shoulder-width overhand grip.
- Distance
Stand where slight cable tension remains with the bar lowered.
- Posture
Position your upper arms at your sides and your wrists in neutral alignment.
- Curl
Bend your elbows to move the bar forward and upward.
- Pause
Squeeze briefly while your elbows remain beside your torso.
- Return
Slowly allow the cable to extend without letting the plates collide.
Key technique points
- Keep your palms facing down.
- Center the cable on your torso.
- Do not bend your wrists forward.
- Do not let your elbows drift backward.
- Exhale as you pull.
- Choose resistance that suits forearm control.
Common mistakes
Leaning against the cable
Do not counter the forward pull by leaning your torso backward.
Curling the bar with the wrists
Do not replace elbow movement with wrist extension.
Raising the elbows
Do not gain the final range through shoulder flexion.
Loosening the grip
Do not let the bar roll to your fingertips as the pronated grip becomes difficult.
Striking the plates
Do not suddenly release tension at the bottom of the return.
Starting quickly
Do not pull the pulley load with a sudden jolt.
Frequently asked questions
Reverse Cable Curl: why is “Leaning against the cable” a mistake?
Do not counter the forward pull by leaning your torso backward.
Reverse Cable Curl: why is “Curling the bar with the wrists” a mistake?
Do not replace elbow movement with wrist extension.
Reverse Cable Curl: why is “Raising the elbows” a mistake?
Do not gain the final range through shoulder flexion.
Reverse Cable Curl: why is “Loosening the grip” a mistake?
Do not let the bar roll to your fingertips as the pronated grip becomes difficult.
Reverse Cable Curl: why is “Striking the plates” a mistake?
Do not suddenly release tension at the bottom of the return.
Reverse Cable Curl: why is “Starting quickly” a mistake?
Do not pull the pulley load with a sudden jolt.
What should I focus on when doing Reverse Cable Curl?
Keep your palms facing down. Center the cable on your torso. Do not bend your wrists forward. Do not let your elbows drift backward. Exhale as you pull. Choose resistance that suits forearm control.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.