Cable Single-Arm Reverse Curl
Build a stronger forearm, one arm at a time! Isolate & define with the Cable Single-Arm Reverse Curl.
The Cable Single-Arm Reverse Curl mainly works the forearms and biceps, with help from the core. You'll need: single handle attachment or cable machine.
Required Equipment
Cable Single-Arm Reverse Curl Muscles Worked
Primary
Forearm Flexor (brachioradialis); Biceps (biceps brachii)
Secondary
Side Biceps (brachialis); Deep Core (transverse abdominis)
Cable Single-Arm Reverse Curl Variations and Alternatives
How to do the Cable Single-Arm Reverse Curl
Cable Reverse One-Arm Curl
Positioning
Set Up the Cable Machine: Adjust the pulley to the lowest position. Select an appropriate weight on the stack.
Grip the Handle: Attach a single handle to the cable. Stand facing the machine and grasp the handle with one hand using an overhand grip (palms facing down).
Starting Position: Stand with your feet shoulder-width apart. Keep your elbow close to your body and bent at about a 90-degree angle.
Movement
Curl the Weight: Slowly pull the handle up towards your shoulder, keeping your elbow stationary. Focus on using your forearm muscles to lift the weight.
Squeeze at the Top: At the top of the movement, pause and squeeze your forearm muscles for a moment.
Lower the Weight: Gradually lower the handle back to the starting position, maintaining control throughout the movement.
Repetitions: Perform the desired number of repetitions (8-12 is commonly recommended) before switching to the other arm.
Tips
Keep your back straight and engage your core to maintain stability.
Avoid using your shoulders or swinging your body to lift the weight; focus on the forearm muscles.
Ensure that the movement is controlled and steady for maximum effectiveness.
Remember to start with a lighter weight if you're new to the exercise to master the form before gradually increasing the weight.
Cable Single-Arm Reverse Curl FAQs
What muscles does the Cable Single-Arm Reverse Curl work?
The Cable Single-Arm Reverse Curl mainly works the forearms and biceps, with help from the core. The main muscles are the brachioradialis and biceps brachii.
What equipment do you need for the Cable Single-Arm Reverse Curl?
Single handle attachment or cable machine.
What workout day should the Cable Single-Arm Reverse Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Single-Arm Reverse Curl variations and alternatives?
Similar exercises include the Cable Across-Body Hammer Curl, Cable Forearm Pronation, Cable Seated Single-Arm Bicep Curl and Cable Seated Bayesian Curl.
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