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The Ultimate Guide to Reverse Cable Curl: Building Bigger and Stronger Biceps

Reverse Cable Curl

In the world of bodybuilding and fitness, Innumerable workout routines have been crafted with the aim of targeting particular muscle groups. When it comes to bicep development, one exercise that stands out is the reverse cable curl. In this comprehensive guide, we will delve into the nuances of the reverse cable curl, its benefits, proper technique, variations, and much more. Whether you’re a beginner or a seasoned lifter, this article will equip you with the knowledge to maximize your bicep gains through this unique exercise.

Understanding the Reverse Cable Curl

What is a Reverse Cable Curl?

The reverse cable curl, also known as the reverse barbell curl, is an isolation exercise that primarily targets the brachialis and brachioradialis muscles. It is an effective way to add size and strength to your biceps while also engaging the forearms.

Benefits of Incorporating Reverse Cable Curls

  1. Bigger Biceps: Reverse cable curls help in developing the often-neglected brachialis muscle, contributing to overall bicep size.
  2. Stronger Forearms: This exercise strengthens the brachioradialis, improving your grip strength and forearm power.
  3. Injury Prevention: By strengthening supporting muscles, reverse cable curls can reduce the risk of injuries during other lifting exercises.
  4. Variation: It adds diversity to your bicep workout routine, preventing plateaus and boredom.

Proper Technique for Reverse-Cable Curls

Step-by-Step Guide

  1. Set Up: Attach a straight bar to a low pulley cable and select an appropriate weight. Position yourself in front of the cable machine, ensuring your feet are shoulder-width apart.
  2. Grip: Grab the bar with a palms-down (pronated) grip, hands shoulder-width apart. Your arms should be fully extended, and your elbows should be close to your body.
  3. Curling Motion: Keeping your upper arms stationary, exhale as you curl the bar towards your chest. Concentrate on contracting your biceps when you reach the peak of the motion.
  4. Pause: Hold the contracted position for a brief moment to maximize muscle engagement.
  5. Lowering Phase: Inhale as you slowly return the bar to the starting position, fully extending your arms without locking your elbows.
  6. Repetition: Perform 3 sets of 10-12 repetitions with proper form.

Variations of Reverse Cable Curls

1. Single-Arm Reverse Cable Curl

Performing the exercise with one arm at a time helps in isolating each bicep and forearm muscle, allowing for a more focused workout.

2. EZ Bar Reverse Curls

Using an EZ bar can be more wrist-friendly for some individuals while still effectively targeting the brachialis and brachioradialis.

3. Reverse Cable Preacher Curl

Performing the exercise on a preacher bench provides better isolation, making it an excellent choice for those looking to specifically target the brachialis.

Tips for Success

  • Ensure proper form and technique to avoid strain on your wrists and elbows.
  • Commence with a weight that you can comfortably handle to reduce the risk of potential injuries.
  • As your strength progresses, incrementally raise the weight to continue challenging yourself.
  • Incorporate reverse cable curls into your regular bicep workout routine.


The reverse cable curl is a fantastic addition to any bicep workout regimen. By targeting the brachialis and brachioradialis muscles, it helps you achieve fuller and more defined biceps while strengthening your forearms. Remember to maintain proper form, start with a suitable weight, and gradually progress to maximize your results.

For those seeking a well-rounded approach to bicep development, the reverse cable curl is a game-changer. So, head to your local gym or cable machine, give it a try, and watch your biceps grow like never before!

FAQs (Frequently Asked Questions)

  1. Is the reverse cable curl suitable for beginners?
    • Yes, it’s suitable for beginners, but it’s essential to start with light weights and focus on proper form to avoid injuries.
  2. How often should I include reverse cable curls in my workout routine?
    • You can incorporate them 2-3 times a week, depending on your overall workout plan.
  3. Can I do reverse cable curls at home without a cable machine?
    • While it’s best performed with a cable machine, you can mimic the motion with resistance bands anchored securely.
  4. Are reverse cable curls better than regular curls for bicep growth?
    • They target different muscles, so it’s beneficial to include both in your routine for comprehensive bicep development.
  5. What should I do if I feel wrist pain during reverse – cable curls?
    • Try using an EZ bar or perform wrist stretches to alleviate discomfort. If the pain persists, consult a fitness professional or physician.
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