Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and core engaged. Position yourself at a distance where the cable attachment is at elbow height.

2

Grasp the cable attachment with both hands using an underhand (supinated) grip, slightly narrower than shoulder-width. Keep elbows tucked against the sides of the torso and maintain a neutral spine.

3

Slowly extend the arms downward and forward, straightening the elbows while maintaining tension on the cable. Lower until arms are nearly fully extended, keeping elbows stationary and core braced throughout the eccentric phase.

4

Powerfully curl the handles back toward the shoulders by flexing the biceps, driving the elbows upward. Squeeze the biceps at the top of the movement, then return to starting position with controlled tension.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Forearm Flexors

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

Focusing on the Cable Reverse Curl allows you to target the Biceps Brachii with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Improves overall Upper Arms stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Significantly enhances the structural integrity and power of the Biceps Brachii.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

If you feel this primarily in your joints rather than the Biceps Brachii, instantly lower the weight and readjust your Cable setup.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Forearm Flexors to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Reverse Curl
Cable Cable Reverse Curl
Banded Cable Reverse Curl

Cable Reverse Curl