Reverse Curl (Cable)

An isolation exercise that targets the forearms and brachialis muscle using cable resistance with an overhand grip to perform elbow flexion.

Instructions

1. Attach a straight bar attachment to a low pulley cable and select the desired weight.
2. Stand facing the cable machine with your feet shoulder-width apart, holding the bar with an overhand grip (palms facing down) at arm’s length.
3. Keep your upper arms stationary and elbows close to your sides throughout the movement.
4. Curl the bar upward by flexing at the elbows, bringing your hands toward your shoulders.
5. Pause briefly at the top of the movement while squeezing your forearms and biceps.
6. Lower the bar back to the starting position in a controlled manner.

Tips

• Use an overhand grip to emphasize forearm and brachialis engagement.
• Keep elbows fixed and prevent them from swinging outward.
• Avoid excessive weight that causes you to lean or use your back.
• Perform the movement slowly with full range of motion for maximum muscle activation.
• Control the eccentric (lowering) portion to increase time under tension.
• This variation targets the often-neglected brachialis for bigger-looking arms.