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Cable Reverse One-Arm Curl
Stand facing a cable machine with a handle attached to the low pulley, holding it in one hand with an overhand grip and your arm fully extended. Keeping your elbow close to your side, curl the handle upward while keeping your wrist straight and palm facing down, then lower it back down with control. Focus on keeping your elbow stationary throughout the movement.
- Target muscles
- Forearms
- Also works
- Biceps
- Equipment
- Resistance bands
- Training style
- Gym-based
- Logged as
- Weight and reps
- Popularity
- 75 of 100
Cable Reverse One-Arm Curl: how to do it
- Begin by attaching a cable handle to the low pulley of a cable machine.
- Stand upright with your feet shoulder-width apart, facing the cable machine.
- Grab the handle with one hand using an overhand (pronated) grip, keeping your arm fully extended and your palm facing down.
- Position your other hand behind your back or at your side for stability.
- Keep your elbow close to your torso and stationary throughout the movement.
- Slowly curl the handle upward by contracting your forearm and biceps, keeping your wrist straight and your palm facing down.
- Continue lifting until your forearm is nearly perpendicular to your upper arm.
- Pause briefly at the top of the movement, squeezing the muscles in your forearm.
- Slowly lower the handle back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch arms and repeat the exercise on the other side.
Common mistakes
Common mistakes include bending the wrist during the curl, letting the elbow drift away from the body, and using momentum instead of controlled movement. Keep your wrist neutral, elbow stationary, and move through a full range of motion for best results.
Alternatives
More Forearms exercises
Questions about Cable Reverse One-Arm Curl
What muscles does the Cable Reverse One-Arm Curl work?
The Cable Reverse One-Arm Curl primarily targets the forearm muscles, especially the brachioradialis, and also engages the biceps as a secondary muscle group. This makes it an excellent isolation movement for improving grip strength and forearm size.
Do I need a cable machine to do the Cable Reverse One-Arm Curl?
A cable machine is ideal for this exercise because it provides constant tension throughout the movement. If you don’t have access to a cable machine, you can use resistance bands anchored low to replicate a similar motion.
Is the Cable Reverse One-Arm Curl suitable for beginners?
Yes, beginners can safely perform the Cable Reverse One-Arm Curl as long as they use light resistance and focus on proper form. It’s a straightforward movement, but beginners should pay attention to keeping the wrist straight to avoid strain.
What are common mistakes to avoid when doing the Cable Reverse One-Arm Curl?
Common mistakes include bending the wrist during the curl, letting the elbow drift away from the body, and using momentum instead of controlled movement. Keep your wrist neutral, elbow stationary, and move through a full range of motion for best results.
How many sets and reps should I do for Cable Reverse One-Arm Curls?
For strength and muscle growth, perform 3–4 sets of 10–12 reps per arm with moderate resistance. For endurance and forearm conditioning, try 2–3 sets of 15–20 reps using lighter weight and slower tempo.
Are there any safety tips for performing the Cable Reverse One-Arm Curl?
Always warm up your wrists and forearms before performing this exercise to reduce strain. Avoid using excessive weight, maintain a neutral wrist position, and control the movement both up and down to protect your tendons and joints.
What variations can I try to make Cable Reverse One-Arm Curls more challenging?
You can increase difficulty by using a thicker handle to challenge grip strength, perform the movement slowly with a paused contraction at the top, or switch to a two-arm reverse cable curl to lift heavier loads. Adjusting cable height can also alter muscle activation.