Cable Reverse Curl
With a pronated grip on a low bar, curl up while keeping the wrists firm to target the forearms.
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Demo video from YouTube, played in its own player.
- Equipment
- Cable
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the forearms, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Reverse Curl work?
- The Cable Reverse Curl mainly works the forearms and biceps.
- What equipment do you need for the Cable Reverse Curl?
- A cable.
- How many sets and reps of the Cable Reverse Curl?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Cable Reverse Curl?
- Barbell Reverse Wrist Curl, Barbell Wrist Curl, Behind-the-Back Barbell Wrist Curl and Dead Hang work the same main muscle.
Program it for your clients
Coaches add the Cable Reverse Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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