Reverse cable curl is a classic forearm workout that targets the upper forearm muscles, specifically the forearm extensor and brachioradialis.
Reverse cable curls put constant tension on your biceps and will make your arms stronger, more stable, and more flexible at the end of the workout.
Bicep curls have become an overrated bicep training stereotype- and for a good reason- they will make you look buff!
Reverse cable curls are essential for people who participate in grip strength sports, like baseball and gymnastics. With the correct techniques, this drill will work other muscles like the spine,rhomboids and scapulae.
Also known as Reverse Curls, Reverse Grip Cable Curls
Targeted Muscles: Forearms, Biceps
Difficulty Level: Beginner
Exercise Type: Strength
Exercise Mechanics: Isolation
Equipment Needed: Cable
- Assume a standing position with your feet shoulder-width apart and hold a bar attachment fixed on a low pulley using an overhand grip. The grip should be hip-width. Ensure you keep your elbows close to your upper body.
- Exhale and contract your biceps to curl the weight upwards. Ensure your upper arms are stationary.
- Continue the movement until you contract your biceps fully and the bar is near your shoulders. Hold the contraction for a few seconds and squeeze your biceps.
- Inhale as you move the bar back gently and resume the starting position
- Repeat for the ideal number of sets and reps.
- Avoid curving your wrists to maintain the effectiveness of this workout.
- Maintain your body at a stationary position all through the set. Avoid leaning back while curling the bar to avoid creating the rocking motion that shifts the tension from your biceps.
- Always use repetition timing; it will help in controlling the weight.
- To increase bicep contraction at the top of each rep, move your elbows slightly close and picture your arms as if they are rotating inwards.
MUSCLES WORKED BY REVERSE CABLE CURLS
Reverse cable curls primarily work your brachioradialis. Many muscles work together as you do this drill.
The stabilizer muscles recruited in this workout include The anterior deltoid, middle traps, scapulae, and upper traps.
BENEFITS OF REVERSE CABLE CURLS
Below are a few reasons why you should consider performing reverse cable curls.
Having a solid grip and muscular arms is aesthetic and impressive. Ideally, reverse cable curls with a false grip can generate grip strength immensely.
Incorporating reverse cable curls is ideal if your workout goal is to have a stronger grip and opt for deadlifts, rows, or holds.
If you are a frequent exerciser, you learn that your wrists are one of the most common areas prone to long-term injuries. Being a small joint with so many moving parts, they can easily get injured or damaged.
When you execute the workout correctly, you pave the way for conditioning and strengthening the wrists.
Proper technique lays out a good wrist posture and great strength and control on both wrists. This technique can be applied even in other workout forms.
BICEP GAINS AND EFFECTIVE TRAINING
If you are already into bicep training, it is okay to boost the overall results. The ideal workouts are those that incorporate many benefits at the same time.
When you add reverse bicep curls as part of your workout routine, the exercises incorporated work together with this drill to contribute to maximum bicep development.
ALTERNATIVES TO REVERSE CABLE CURLS
Depending on your convenience, you can try out this workout, which has the same benefits as reverse cable curls.
ALTERNATE HAMMER CURLS
Required Equipment: Dumbbell
- Stand with a hip-width stance and use a pronated grip to grab a dumbbell with each hand. Keep your torso upright.
- Put the dumbbells on your sides and place your arms facing you. Keep your elbows close to your sides and extend your arms. This is the starting position of this exercise.
- Keep your upper arm in a fixed position. Inhale and contract your bicep to curl up the weight with one arm. Lift the weight until your arm is fully contracted to the same level as your shoulders. Pause for a few seconds in this position.
- Inhale and lower the dumbbell back to the initial position in a gentle and controlled manner.
- Repeat the motion with the opposite arm to complete one full rep.
- Repeat the outlined steps until you achieve the recommended sets of reps.
MISTAKES TO AVOID WHEN DOING REVERSE CABLE CURLS
To get the most benefits out of this forearm workout, watch out for the following mistakes:
Sometimes, partial reps play their part in a workout as a burnout protocol, but their effectiveness depends on the muscle in question.
If you’re looking to build muscle at the top part of your forearm, it is recommended that you curl the weight as high as you can go.
This will increase the degree of elbow flexion and consequently the level of brachioradialis activation.
Practically, partial reps are inefficient when performing reverse cable curls.
The bicep muscles remain the inactive muscle group even with the overhand grip unless you contract them to curl more than 100 degrees elbow flexion.
Many people regard this workout as an isolation drill regardless of the lifting method. The aim f the motion is to maintain maximum tension on the targeted muscles.
Avoid the urge to bend your knees or swing your hips in an attempt to lift very heavyweight. Recruiting other muscles into the workout shifts the drill from an isolation workout to a compound movement.
Over time, compound lifts will develop your forearms and biceps so far. The reverse cable curl is an excellent choice since it has several added benefits compared to the standard curl.
It is versatile, and you can include it in your regular workout routine at the end to train these areas regularly.
Reverse cable curls will introduce new training benefits to the often-overlooked muscles. If you have already considered it, there’s absolutely no reason not to choose it to achieve the best gains.
Try it out!