Reverse Grip Cable Curl

Grab that cable like a bear holding a honey jar, but with knuckles up. Curl smoothly and keep your elbows tucked like you are protecting your picnic. The cable keeps tension the whole time, so your forearms and brachialis get a steady workout. No swinging, just strong, cozy curls.

Instructions

1. Set a cable to the lowest pulley and attach a straight bar (or EZ bar attachment).
2. Stand tall facing the machine and grip the bar with a pronated (palms-down) shoulder-width grip.
3. Step back slightly to create tension; brace your core and keep your elbows close to your sides.
4. Curl the bar up by bending your elbows until your forearms are near your biceps.
5. Pause briefly at the top without letting your elbows drift forward.
6. Lower the bar under control to full elbow extension and repeat.

Benefits

• Targets brachialis and brachioradialis for thicker-looking upper arms and forearms
• Improves grip and forearm endurance carryover to pulling movements
• Cable resistance maintains tension throughout the full range of motion
• Often feels more joint-friendly than heavy barbell reverse curls when done controlled

Key Points

• Keep wrists neutral; avoid excessive wrist flexion or extension.
• Elbows stay pinned to your sides to keep it an arm-focused curl.
• Use a controlled tempo; the cable already provides constant tension.
• Stop if you feel sharp pain at the wrist or elbow.

Common Mistakes

• Swinging the torso to move heavier weight
• Letting elbows drift forward, turning it into a front-delt movement
• Bending wrists back or curling with the wrists instead of the elbows
• Cutting the range of motion short or bouncing at the bottom
• Using too much weight and losing control on the eccentric