Cable Standing Reverse-Grip Curl

Expert Advice

Keep your elbows stationary and close to your body to isolate the biceps and forearms effectively.

How-to-do Steps

Attach a straight bar to a low pulley cable machine.
Stand facing the machine, grab the bar with an underhand grip (palms facing up).
Curl the bar towards your shoulders, keeping your upper arms stationary.
Slowly lower the bar back to the starting position.
Repeat for the desired number of repetitions.

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Muscles Worked

Cable Standing Reverse-Grip Curl primarily targets the Forearms, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Forearms70%

Secondary

Biceps30%

Equipment

Cable

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 10-12

Intermediate4 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Cable Standing Reverse-Grip Curl work?

Cable Standing Reverse-Grip Curl primarily targets the Forearms. Secondary muscles involved include Biceps. It is classified as a Strength exercise performed with Cable.

How many sets and reps should I do for Cable Standing Reverse-Grip Curl?

For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Cable Standing Reverse-Grip Curl suitable for beginners?

Cable Standing Reverse-Grip Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.