Cable Reverse Curl: how to do it right
In short: The reverse cable curl isolates the forearm extensors with an overhand grip, with maximum tension at mid-range.
How to do it, step by step
- 1Bar or rope on a low pulley, overhand grip (palms facing down), shoulder-width apart.
- 2Elbows tight against your body and fixed, torso upright, core braced.
- 3Bend the elbows while keeping your wrists locked, without breaking the wrist angle.
- 4Curl up to the contraction, then return while controlling the eccentric.
- 5Stay on a continuous tempo, with no jerking or back momentum.
The mistake to avoid
Don't let your wrists bend, keep them straight.
Other common mistakes
- Breaking the wrist downward under load: lock it in a neutral position to target the extensors.
- Pulling with the back and swinging the torso: reduce the load and fix the elbows against your sides.
- Cutting the range short by stopping before the middle: go fully through the zone of maximum tension.
- Going too fast and losing the eccentric: control the return to make use of the lengthening phase.
Muscles worked
- Main:
- Forearms
- Supporting:
- Biceps
The wrist and finger extensors (brachioradialis, extensor carpi radialis longus and brevis, extensor digitorum) handle the elbow flexion in pronation. The biceps brachii and especially the brachialis step in as support, but pronation puts them at a mechanical disadvantage in favor of the brachioradialis and the dorsal forearm muscles.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Bar or rope on a low pulley, overhand grip palms facing down, shoulder-width apart. Elbows tight against your body and fixed, torso upright, core braced. Bend the elbows while keeping your wrists locked, curl up to the contraction, then return under control. Continuous tempo, no jerking or back momentum.
How far should I go down?
With the cable the tension is highest when your forearm is perpendicular to the cable, around the middle of the range. Go fully through this central zone, it's where the brachioradialis works the most. Almost straighten at the bottom, contract at the top, with no dead time. Use the full range you can control, not the one you reach by squirming.
I don't feel anything, is that normal?
You should feel the extensors on the top of the forearm and the brachioradialis. Pronation tires these muscles fast and will make you give out before the biceps, that's intended. Lower the weight, lock your wrists well and slow the tempo to chase the contraction at mid-range rather than the weight.
How fast should I do the movement?
Aim for 2 seconds up and 2 seconds on the return, continuous and fluid with no jerking. The overhand grip gives out fast, so control is what matters, not speed. Don't drop the eccentric, resist the pull of the cable on the return.
How do I breathe?
Breathe in before starting the flexion, breathe out gradually during the lift up to the contraction. Keep your trunk braced and your abs engaged so your torso doesn't compensate and swing.