Biceps
Reverse Cable Curl
The Reverse Cable Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: brachialis 30%, brachioradialis 30% and biceps (long head) 12%.
How to do it
- Set a pulley at the lowest position and clip on a straight bar.
- Grip the bar with palms down at shoulder-width and step back until the cable is taut.
- Stand tall with the arms straight and the elbows at your sides.
- Curl the bar toward the upper chest, keeping the knuckles pointing up.
- Lower slowly until the arms are straight.
Tips
- Keep the wrists flat in line with the forearms, do not let them drop.
- Use a lighter weight than for a normal curl.
Common mistakes
- Letting the wrists bend down as the bar rises.
- Swinging the torso back to start the curl.
Muscles worked by the Reverse Cable Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A pronated grip puts the biceps at a mechanical disadvantage, so brachioradialis and brachialis carry the curl while the wrist extensors hold the wrist straight.
Reverse Cable Curl alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Reverse Cable Curl work?
Mainly the brachialis and brachioradialis. The biceps (long head) and biceps (short head) assist.
Is the Reverse Cable Curl good for beginners?
Yes. The Reverse Cable Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Reverse Cable Curl?
For example the Reverse Curl, Reverse EZ Bar Curl and Band Hammer Curl. They train mostly the same muscles, some with different equipment.
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