Standing Reverse-Grip Cable Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Standing Reverse-Grip Cable Curl is a strength exercise primarily targeting the forearm muscles, particularly the brachioradialis, while also engaging the biceps as a secondary muscle group. Performed using a cable machine, this exercise involves standing upright and gripping the cable bar with an underhand, palms-down (pronated) grip, then curling the weight toward the shoulders in a controlled motion. It emphasizes forearm development and grip strength, while the cable provides consistent tension throughout the movement. Proper form requires keeping the elbows close to the torso, avoiding swinging the arms or leaning back, to ensure maximum activation of the forearms and secondary involvement of the biceps.
How to Perform
This exercise primarily strengthens the forearms, particularly the brachioradialis, while also engaging the biceps as a secondary muscle group.
Begin by attaching a straight bar or an EZ curl bar to the low pulley of a cable machine, then adjust the weight stack to your desired resistance.
Grasp the bar with an overhand (palms-down) grip, keeping your hands about shoulder-width apart.
Stand tall with your back straight, chest up, and elbows held close to your torso.
Take up any slack in the cable so that the weight stack is slightly lifted—this is your starting position.
Slowly curl the bar upward by bending your elbows, keeping your upper arms stationary and tight against your sides, and focus on contracting your forearms and biceps.
Pause briefly at the top of the movement, ensuring maximum muscle engagement, then slowly lower the bar back to the starting position under control.
Maintain steady breathing throughout, avoid swinging your body, and repeat for the desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Perform each repetition at a pace that lets you maintain full control over the weight throughout the movement.
Keep your torso stable and upright during the entire set, avoiding any backward lean while lifting the bar.
Maintain a neutral wrist position at all times, ensuring your wrists do not bend or flex during the curl.
How Not to Perform
Do not use momentum by swinging your body backward or forward, as this reduces forearm activation and can strain your lower back.
Avoid lifting the elbows away from your sides; flared elbows shift tension away from the forearms and biceps.
Do not bend your wrists during the curl—allowing your wrists to flex or bend transfers the load away from the target muscles.
Avoid using excessively heavy weights that force you to compromise form, which can lead to elbow, wrist, or shoulder strain.
Do not rush through repetitions; performing the curl too quickly decreases muscle engagement and wastes energy.
Avoid leaning forward or backward; any torso movement reduces focus on the forearms and biceps.
Do not let the cable slack at the bottom of the movement; losing tension diminishes the effectiveness of each rep.
Avoid locking out or fully straightening the elbows with force at the bottom, which can stress the joints unnecessarily.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
