Arms · Forearms and grip
Cable Reverse Curl
The Cable Reverse Curl mainly trains your forearms. Also working: biceps.
One cable
Stable
How to do it
- Backs of your hands facing forward, elbows against your ribs
- Curl the bar up to chest height
- Wrists stay straight: don’t let them bend
- Lower very slowly
Coach’s tip
Strengthens the top of the forearm and the brachialis: often the weak link when your grip gives out first on rows. Expect a little over half your regular curl weight.
Noticeably loads the elbow. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Pulley at the bottom
Grip
EZ bar or short bar, overhand grip, thumbs on top
Load
One cable
You need
one of: EZ bar, Short straight bar
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (forearms and grip). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Reverse Curl work?
Mainly the forearms. The biceps help.
How do I set up the cable machine for the Cable Reverse Curl?
Pulley: Pulley at the bottom. Grip: EZ bar or short bar, overhand grip, thumbs on top.
What can I do instead of the Cable Reverse Curl?
For the same movement: Standing Cable Wrist Curl, Rope Triceps Pushdown and Cable Biceps Curl. In DCFT you swap with one tap.
DCFT
The Cable Reverse Curl in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.