Cable Reverse Curl
The Cable Reverse Curl primarily works the Brachioradialis, with secondary activation of the Biceps Brachii (Long Head), Brachialis and stabilizer support from the Anterior Deltoid, Levator Scapulae, Trapezius (Middle), Trapezius (Upper), Wrist Extensors. It is a cable isolation exercise at intermediate difficulty.
The Cable Reverse Curl is an intermediate isolation exercise performed with cable, following a flexion movement pattern. It primarily targets the Brachioradialis, with secondary engagement of the Biceps Brachii (Long Head), Brachialis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Brachioradialis.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Brachioradialis |
| Secondary | Biceps Brachii (Long Head), Brachialis |
Muscles Worked
The Brachioradialis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Biceps Brachii (Long Head), and Brachialis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Levator Scapulae, Trapezius (Middle), and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Brachioradialis (biceps)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Grasp cable bar with shoulder width overhand grip.
Execution
- With elbows to side, raise bar until forearms are vertical.
- Lower until arms are fully extended.
- Repeat.
Comments
- When elbows are fully flexed, they can travel forward, slightly allowing forearms to be no more than vertical.
- This additional movement allows for relative release of tension in muscles between repetitions.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Brachioradialis) and can be substituted based on your equipment or variation preferences.
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