Demonstration video
Receive your personalized program
Stop training at random.
Get my programGet a program adapted to your goals, level, and available equipment. Reach your goals faster with a structured plan designed just for you.
- Program tailored to your profile
- Guided progression
- Compatible with your equipment
- Structured plan
Our coach prepares your program
Get my programHow to do the reverse cable curl
Instructions
- Stand upright facing a cable machine with the handle attached to the low pulley.
- Grasp the straight bar with a pronated (overhand) grip, hands shoulder-width apart.
- Keep your elbows close to your torso and arms fully extended downward.
- Curl the bar towards your shoulders by flexing your elbows, keeping your upper arms stationary.
- Pause briefly at the top of the movement for peak contraction.
- Lower the bar back to the starting position under control.
Technical Tips
- Keep your wrists straight and avoid letting them bend backwards.
- Do not swing your torso or use momentum to lift the weight.
- Engage your core to maintain a stable posture throughout the movement.
Breathing Tips
- Inhale before starting the curl.
- Exhale as you lift the bar upwards.
- Inhale again as you lower the bar to the starting position.
Medical restrictions
- Avoid if experiencing wrist tendinitis or forearm muscle strain.
- Not recommended for individuals with acute elbow joint pain or inflammation.
Description
The Pulley Reverse Bicep Curl is a cable-based arm exercise designed to target the brachialis and forearm muscles with an emphasis on grip and elbow flexion strength. Unlike traditional curls, this variation uses a pronated grip (palms facing down), which shifts activation away from the biceps brachii and places more load on the brachialis and the brachioradialis. This grip position is particularly effective for developing forearm thickness and overall arm strength balance. Using a cable machine ensures constant tension throughout the range of motion, increasing muscle engagement and improving hypertrophy potential. Ideal for intermediate lifters, this movement is also a valuable addition to injury prevention and rehabilitation programs as it strengthens underused elbow flexors. It is commonly incorporated into bodybuilding, fitness, and sports-specific routines aiming to enhance arm functionality and aesthetics. For best results, it should be performed with controlled movement and attention to form, especially to avoid wrist overextension or compensatory swinging. Overall, the Pulley Reverse Bicep Curl is a robust, versatile isolation exercise that supports complete arm development and grip endurance.
Read more
Read less
Description
The Pulley Reverse Bicep Curl is a cable-based arm exercise designed to target the brachialis and forearm muscles with an emphasis on grip and elbow flexion strength. Unlike traditional curls, this variation uses a pronated grip (palms facing down), which shifts activation away from the biceps brachii and places more load on the brachialis and the brachioradialis. This grip position is particularly effective for developing forearm thickness and overall arm strength balance. Using a cable machine ensures constant tension throughout the range of motion, increasing muscle engagement and improving hypertrophy potential. Ideal for intermediate lifters, this movement is also a valuable addition to injury prevention and rehabilitation programs as it strengthens underused elbow flexors. It is commonly incorporated into bodybuilding, fitness, and sports-specific routines aiming to enhance arm functionality and aesthetics. For best results, it should be performed with controlled movement and attention to form, especially to avoid wrist overextension or compensatory swinging. Overall, the Pulley Reverse Bicep Curl is a robust, versatile isolation exercise that supports complete arm development and grip endurance.
Read more Read lessFAQ
