How to Do Reverse Cable Curl
Start and end of one clean rep of Reverse Cable Curl.
Quick facts
| Primary muscle | Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment | Cable |
| Category | Strength |
How to perform Reverse Cable Curl
- 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.
- 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.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Muscles worked
- Biceps (primary): bends the elbow and turns the palm up during pulls and curls.
- Forearms (secondary): controls your grip and keeps the wrist steady under load.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the upper arm still and pinned to your side so the movement happens only at the elbow.
- Keep tension on the cable through the whole range — pause before the stack touches down instead of letting it crash.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Swinging the torso to fling the weight up instead of actually curling it.
- Letting the stack yank the working muscle back at the end of each rep.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Reverse Cable Curl work?
Reverse Cable Curl mainly works the biceps, with the forearms helping as secondary movers.
What equipment do I need for Reverse Cable Curl?
Reverse Cable Curl needs a cable station with the right handle attachment.
How many sets and reps should I do for Reverse Cable Curl?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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