Cable Reverse Grip Curl
Learn how to perform Cable Reverse Grip Curl, a Arms exercise, with setup, breathing and common mistakes.
Cable Reverse Grip Curl · Preview
Setup
Grip the bar with your knuckles facing up and stand where the cable is under tension. Keep your wrists straight and your elbows fixed by your sides.
Start phase
Pull the bar up using your forearms and the outer biceps. Keep your wrists from bending and brace your core so your shoulders don’t rise with the bar.
End phase
Lower the bar slowly while maintaining tension through your forearms. Keep the same wrist angle all the way to full arm extension.
Target muscles
The emphasis should be on the upper forearms and outer biceps. If your wrists curl inward, forearm tension drops, so make sure your knuckles continue to face up.
Common mistakes
Heavy weight can bend your wrists or make you shrug, which blurs the forearm emphasis. Prioritize locked wrists and a slow tempo over heavier weight.
Breathing
Exhale as you lift and inhale as you lower. Steady breathing helps you control even this small movement.
Coach tip
It’s more effective to repeat precisely through the range where your forearms stay under tension than to lift higher. Slow the bar’s lowering phase to at least 3 seconds to make better use of the cable’s advantage.
