Cable Curl (Reverse Grip)
What Is the Cable Curl (Reverse Grip)?
Cable Curl (Reverse Grip) is an isolation exercise that primarily targets the biceps, with the brachialis doing much of the lifting, and also engages the brachioradialis and wrist extensors of the forearm. It is a beginner-level movement that is easy to learn, though most people handle noticeably less weight than on a standard Cable Curl.
The reverse (overhand) grip puts the biceps at a mechanical disadvantage. The biceps both bends the elbow and turns the palm up, and with the palm facing down its tendon is wrapped around the forearm bone it pulls on. The brachialis, which attaches to the ulna and is unaffected by forearm rotation, and the brachioradialis on the thumb side of the forearm pick up a larger share of the work. A study of competitive bodybuilders doing standing cable curls with a straight bar found that, at the same 8-rep-max effort, the overhand grip lowered biceps activity far more than brachioradialis activity, while the front of the shoulder worked a little harder to steady the arm. This makes it a great complementary exercise to standard underhand curls, helping you build more balanced arm development.
The low pulley keeps the cable pulling on the bar through the whole curl, including near the top, where a free-weight curl's resistance fades as the forearms approach vertical. Because the load is modest and the path is smooth, it is also an easy movement to keep strict.
It suits anyone who wants more size and strength in the forearms and upper arms, and it usually sits after the main curls in an arm session, often for moderate to higher reps. If the straight bar strains the wrists, the EZ Bar Curl (Reverse Grip) or the Cable Rope Hammer Curl trains the same elbow flexors with a friendlier hand position.
Muscles Worked
- Brachialis
- Primary
- Brachioradialis
- Primary
- Biceps Brachii
- Medium
- Extensor Carpi Radialis
- Medium
- Deltoid
- Low
Instructions
- Attach a short straight bar to the low pulley of a cable station.
- Grip the bar overhand, palms facing down and thumbs wrapped around it, with your hands about shoulder-width apart.
- Stand facing the pulley a short step back, feet hip-width apart, with your arms straight and the bar in front of your thighs so the cable is taut.
- Pin your elbows to your sides, brace your core and keep your wrists straight in line with your forearms.
- Bend your elbows to curl the bar up in an arc, keeping the overhand grip and your knuckles leading.
- Stop when your forearms are close to vertical and the bar is near your upper chest, with your elbows still at your sides.
- Pause briefly, then lower the bar under control until your arms are straight again.
- Repeat for the desired number of reps without leaning back or rocking your hips.
Common Mistakes
Going too heavy
Loading close to your regular curl weight makes the wrists bend back and the body swing, because the overhand grip is much weaker.
Bending the wrists
Allowing your wrists to bend during the curl puts unnecessary stress on the joints.
Letting the elbows drift forward
Raising the elbows in front of the body turns the top of the curl into a front raise and takes tension off the elbow flexors.
Using momentum
Swinging the body to lift the weight reduces tension on the target muscles.
Shrugging the shoulders
Raising your shoulders during the curl engages traps instead of isolating the arms.
Rushing the lowering
Letting the bar drop quickly skips the controlled lowering that keeps the elbow flexors working through the whole rep.
Injuries
Cable Curl (Reverse Grip) is a low risk exercise when performed with proper technique. The load is light, the cable path is smooth and there is nothing to drop.
The most common issues involve wrist or forearm strain, especially for individuals with limited wrist mobility or poor grip strength. With the palms facing down, the wrist extensors on the back of the forearm work hard to hold the wrist straight, and because they attach at the outside of the elbow, the exercise can aggravate lateral elbow pain (tennis elbow). A straight bar may increase discomfort, so an EZ bar attachment is worth trying to ease wrist stress.
To reduce injury risk, avoid using excessive weight that could force you to compromise form or engage the shoulders. Maintain proper wrist alignment and always warm up your forearms and biceps before the working sets. If the overhand grip still hurts, the Cable Rope Hammer Curl or Dumbbell Hammer Curl keeps the palms facing each other; once the reverse grip feels comfortable, the Dumbbell Zottman Curl adds an overhand lowering phase.
Stop the set if you feel sharp pain at the outside of the elbow or in the wrist, or pain that lingers into the next day. If it keeps returning, see a physical therapist or doctor before loading the grip again.
Frequently Asked Questions
- Q: Can I use an EZ bar attachment instead of a straight bar?
Yes, an EZ bar can be easier on the wrists while still effectively working the target muscles.
- Q: How heavy should I go on reverse curls?
Expect to use clearly less than on a standard curl, often around half to start. In a lab test of maximal isometric elbow flexion, young men produced only about half as much force with the forearm turned palms down as with palms up. Pick a weight you can curl with straight wrists and no swing.
- Q: Is this exercise good for fixing weak forearms?
Partly. It builds the thick muscle on the thumb side of the forearm and makes the back of the forearm work to hold the wrist straight, but it trains grip only lightly, so pair it with wrist curls or heavy holds if grip is the weak point.
- Q: Is a reverse curl the same as a hammer curl?
No. A hammer curl keeps the palms facing each other, which lets the biceps help more and usually allows more weight, while the reverse grip turns the palms down, takes more of the biceps out of the lift and leaves a larger share to the brachialis and brachioradialis. Many lifters program both, pairing this curl with the Cable Rope Hammer Curl.