Reverse Cable Curl

A beginner strength exercise for the biceps, done with a cable.

Main muscles: Biceps
Also works: Forearms
Equipment: Cable
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Reverse Cable Curl

Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
Slowly begin to bring the bar back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Reverse Cable Curl

Questions

What muscles does the Reverse Cable Curl work?

Mainly the biceps, with the forearms helping.

Is the Reverse Cable Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Reverse Cable Curl?

Good alternatives that train the biceps: Cable Hammer Curls - Rope Attachment, Cable Preacher Curl, Lying Close-Grip Bar Curl On High Pulley or Standing Biceps Cable Curl.

How many sets and reps of the Reverse Cable Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).