Cable Reverse Curl

Cable reverse curls are a fantastic exercise to strengthen and sculpt your forearms and biceps. Using a cable machine, this exercise targets your muscles from a different angle, providing a unique challenge and promoting balanced strength. 

It also provides constant tension throughout the exercise, which can lead to greater strength gains. Perfect for beginners and seasoned gym-goers alike, cable reverse curls can enhance grip strength and improve overall arm aesthetics. 

Add this effective exercise to your routine to see noticeable results!

How To Do

  1. Attach a straight bar to the low pulley on the cable machine. Adjust the weight as needed.
  2. Stand upright with your feet shoulder-width apart. Grip the bar with your palms facing down, and your hands slightly wider than shoulder-width.
  3. Let your arms hang straight down in front of you, with a slight bend in your elbows.
  4. Exhale and curl the bar upwards towards your shoulders. Keep your elbows close to your body and avoid swinging your arms.
  5. Hold the bar at the top for a brief moment, squeezing your forearms tightly.
  6. Inhale and slowly lower the bar back to the starting position. Fully extending your arms.
  7. Perform the desired number of repetitions, maintaining control and proper form throughout.

Tips From Expert

  • Maintain a straight back and avoid leaning or swinging. Precision enhances effectiveness and reduces injury risk.
  • Lower the weight slowly during the eccentric phase (the downward movement) to increase muscle tension and enhance strength gains.
  • Use a weight that allows you to perform the exercise with proper form throughout all sets and reps.
  • Ensure your elbows remain close to your sides to target the forearms effectively and avoid shoulder strain.
  • Prepare your muscles with a light warm-up to prevent injuries and improve performance.

Optimal Sets and Reps

To tailor your training effectively, choose the appropriate number of sets and reps based on your specific goals:

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Cable Reverse Curl

How to Put in Your Workout Split

Cable reverse curls are vital for building strong, defined forearms and enhancing overall arm strength. They are excellent for improving grip strength and muscular balance in your arms. Integrating this exercise into your workout split can elevate your arm training and promote well-rounded upper-body development.

  1. Arm day: Include cable reverse curls in an arm-focused workout. Combine them with exercises like bicep curls and hammer curls to ensure comprehensive arm engagement and muscle symmetry.
  2. Push/Pull/Legs: (Pull Day): This exercise fits seamlessly into an upper body pull day. Add it after compound movements like pull-ups and rows to further isolate and work your forearms.
  3. Full-Body Workout: For full-body routines, include cable reverse curls after major lifts like deadlifts and squats. Strengthening your forearms with this exercise can complement these compound lifts by improving grip and overall arm strength.

Determining the Right Weight: Use your one-repetition maximum (1RM) to find the appropriate weight for cable reverse curls. This essentially is how much you lift for one repetition with proper form.

Loading Guidance:

  • Strength & Power: 70%–80% of your 1RM, with 2–3 minutes rest between sets.
  • Muscle Growth (Hypertrophy): 60%–70% of your 1RM, with 60–90 seconds rest between sets.
  • Endurance: 50%–60% of your 1RM, with 60–90 seconds rest between sets.

Primary Muscle Groups

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Brachioradialis

The brachioradialis is a key muscle in your forearm that plays a crucial role in elbow flexion. Cable reverse curls are highly effective for activating this muscle, contributing to enhanced forearm strength and definition. 

The cable reverse curl uses a pronated grip (palms down), enhancing brachioradialis activation compared to a supinated grip (palms up). Traditional curls engage both biceps and forearms effectively, but reverse curls emphasize the forearms and reduce bicep involvement. 

Strengthening the brachioradialis is crucial for improving grip strength and forearm muscle balance. This can benefit activities like rock climbing, weightlifting, and any sport requiring strong grip strength.

Secondary Muscle Groups

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Biceps Long Head 

The biceps long head is one of the two main parts of the biceps brachii muscle. While cable reverse curls primarily target the brachioradialis, they also engage the long head of the biceps to a lesser extent. This muscle assists in elbow flexion and shoulder stabilization. 

During the reverse curl, the long head helps maintain the flexed arm position, contributing to overall arm strength and balance. Though not the primary focus, strengthening the long head can enhance arm aesthetics and functional strength. Reverse cable curls can be a great way to break plateaus and add variety to your long-head bicep exercises.

Biceps Short Head 

The biceps short head, another component of the biceps brachii, also participates in the cable reverse curl. While the reverse curl mainly targets the forearms, the short head of the biceps aids in elbow flexion. 

This still provides some stabilization during the exercise, essential for preventing injuries and providing control of the movement. The short head contributes to the peak of the biceps which is the prominent bulge seen when flexing the arm. 

Including reverse curls in your routine helps ensure the balanced development of both biceps heads, improving overall arm strength and appearance. Add this exercise to your other short head bicep exercises for a balanced, comprehensive arm workout!

Brachialis

The brachialis is located beneath the biceps and triceps, playing a crucial role in elbow flexion. It is highly active during elbow flexions in all hand positions, whether palms up or down. This is because it directly contributes to the bending motion of the arm. 

Growing this muscle can also make the biceps appear wider, as it pushes the biceps outward, enhancing overall arm thickness. Incorporating exercises like reverse curls can shift more tension onto the brachialis and the primary forearm muscle, the brachioradialis. 

While this exercise isn't as commonly performed, including it in your brachialis workout can target this often-overlooked muscle. This contributes to balanced arm development and helps prevent strength imbalances.

Wrist Flexors

The wrist flexors are a group of muscles located in the forearm that are responsible for bending the wrist and fingers. During cable reverse curls, the wrist flexors are engaged as they stabilize the wrist joint throughout the movement. This stabilization is crucial for optimizing force production, maintaining control, and preventing strain or injury to the wrist.

Incorporating reverse curls into your routine provides a solid workout for the wrist flexors, enhancing grip strength and forearm endurance. A strong grip is vital for various activities, including lifting weights and everyday tasks. Athletes, weightlifters, and individuals seeking to improve grip strength can all benefit from adding reverse curls to their exercise regimen.

Equipment

EZ Bar

EZ Bar

This is great for reducing stress on your wrist joints when performing arm exercises. Use safety clips when lifting. Grip the same type of curve with each hand for balance.

Single Pulley Tower

This is a smaller cable machine option that takes up less space. It can be used with a wide range of attachments.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Dumbbell Hammer Curl

Barbell Reverse Curl

Dumbbell Reverse Curl

Dumbbell Hammer Wrist Curl

Who Should Do?

Athletes

Athletes in sports that demand a strong grip and forearm endurance will find cable reverse curls particularly beneficial. Sports like tennis, baseball, and rock climbing require strong, stable forearms for precision and power in gripping and swinging. 

Targeting the brachioradialis and brachialis muscles, cable reverse curls help athletes improve arm endurance, reducing fatigue during matches. This exercise aids injury prevention by balancing muscle development, crucial for athletes relying on repetitive arm movements. 

Enhanced handgrip strength is crucial for sports performance, making cable reverse curls essential for athletes.

Weightlifters

For weightlifters, cable reverse curls are essential for balanced arm development and reducing injury risk. By targeting the brachialis and brachioradialis, this exercise helps prevent muscle imbalances often caused by overemphasizing bicep curls. 

Stronger forearms also enhance grip during heavy lifts like deadlifts and rows, improving overall performance for weightlifters. Incorporating cable reverse curls into your routine can lead to better control and stability. This enables you to lift heavier weights with confidence, reducing the chance of injuries.

Fitness Enthusiasts

Fitness enthusiasts looking to diversify their arm workouts will find cable reverse curls beneficial. This exercise helps prevent muscle imbalances by targeting muscles that are often neglected in standard arm routines. It’s perfect for those aiming to improve their grip strength for daily activities or enhance their forearm definition. 

Utilizing cables in reverse curls provides a greater range of motion and increased muscle activation, benefiting all fitness levels. Whether you’re working on aesthetics or functional strength, this exercise adds variety and effectiveness to your routine.

Who Should Not Do?

Those With Wrist Or Forearm Injuries

If you have wrist or forearm injuries, such as carpal tunnel syndrome or tendonitis, cable reverse curls should be avoided. The exercise requires a firm grip and controlled motion, placing significant stress on the wrist and forearm muscles. 

This added pressure can aggravate existing injuries, leading to increased pain or delayed healing. The constant cable tension and repetitive movement can strain tendons, making recovery more difficult. Your physical therapist can help you choose exercises to avoid aggravating your wrist and forearms.

Individuals With Bicep Injuries

Those with bicep injuries, like tendon strains or muscle tears, should steer clear of cable reverse curls. Even with the palms-down grip (pronation), the biceps still act as stabilizers during the movement. This can add unwanted stress to an injured bicep, making it difficult for the muscle to heal. 

The continuous tension from the cable, combined with the arm movement, may worsen the injury and lead to further discomfort. Avoid exercises involving elbow bending, or any curling motion to prevent setbacks and ensure smoother recovery from injury.

Beginners Without Proper Guidance

Beginners who are unfamiliar with cable exercises should avoid reverse curls without proper instruction. The exercise requires precise technique, and without it, you risk straining your wrists and forearms. Improper form and technique, like incorrect wrist alignment or overextending, can lead to unnecessary stress on your joints and muscles. 

Starting with basic exercises and gradually working up to more complex movements like the cable reverse curl is a safer approach. This helps you build a strong foundation before moving on to more challenging exercises.

Benefits Of The Cable Reverse Curl

Correct Muscle Imbalance

Muscle imbalances can cause a range of issues, from poor posture to increased injury risk. When certain muscles are overworked while others are neglected, your body becomes less efficient and more prone to problems. Cable reverse curls specifically target the brachioradialis and brachialis, two muscles often overlooked in traditional arm workouts. 

The cable provides constant tension throughout the movement, which increases time under tension on the muscle. This consistent engagement helps correct imbalances between the upper and lower arms, leading to more symmetrical muscle development. 

Not only does this improve the appearance of your arms, but it also enhances overall strength. As a result, your body becomes more resilient to injury in both workouts and daily activities

Improves Grip Strength

Grip strength is essential, not just in the gym, but in everyday life. From carrying heavy bags to opening tight jars, a strong grip is key. Using cables in reverse curls enhances grip strength due to the constant tension helping requires consistent control throughout the movement. 

Each repetition demands a steady grip, actively engaging and strengthening the forearm muscles. As your grip improves, you’ll notice benefits in other exercises, like deadlifts and rows, where grip strength significantly matters. 

Plus, better grip strength makes everyday tasks easier, giving you a practical advantage outside the gym.

Increased Wrist Stability

Wrist stability plays a crucial role in safe and effective lifting. Weak wrists can lead to improper form, strain, and even injury. The cable reverse curl helps build wrist stability by forcing the wrist stabilizer muscles to engage throughout the movement. 

The cable setup allows for a controlled full range of motion, ensuring these muscles remain active and properly challenged. This trains your wrists to maintain a strong, neutral position, which is vital for preventing injuries during heavier lifts. 

Improved wrist stability also enhances your ability to perform other exercises with better form. This makes your overall training more effective and helps reduce the risk of long-term issues.

Frequently Asked Questions

What do reverse cable curls work?

Reverse cable curls target the brachioradialis in the forearm and brachialis in the upper arm, boosting grip strength and definition.

Can you do reverse curls on a machine?

Yes, reverse curls can be performed on a cable machine, which allows for controlled motion and precise muscle engagement.

Do cable reverse curls make your arms bigger?

Yes, cable reverse curls can contribute to arm size by strengthening and developing the forearm muscles. This leads to more defined and larger-looking arms.

How often should I do cable reverse curls?

Frequency depends on your goals and training style. Generally, 2–3 times per week with rest between sessions is effective.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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