Upper Arms Exercise · Cable

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Cable Reverse One Arm Curl

Category

Upper Arms

Equipment

Cable

Target

Biceps

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A reverse grip on a one-arm cable curl trains the brachialis and forearm more than the biceps directly, and doing it one arm at a time makes any strength imbalance between sides obvious. Because reverse-grip curls use less weight than a standard curl, ego needs to stay in check here — going too heavy just turns it into a wrist curl in disguise. It's a solid forearm-building accessory for anyone chasing grip strength.

How to Do the Cable Reverse One Arm Curl

1. Stand facing a cable machine with your feet shoulder-width apart.
2. Grip the cable handle with an underhand grip, palm facing down.
3. Keep your elbow close to your side and slowly curl your forearm up toward your shoulder.
4. Pause briefly at the top, then slowly lower your forearm back down to the starting position.
5. Perform the set reps for your first side, then mirror the movement on your opposite side with equal focus.

Muscles Worked

The Cable Reverse One Arm Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have cable? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Cable Reverse One Arm Curl work?

The Cable Reverse One Arm Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Cable Reverse One Arm Curl?

The Cable Reverse One Arm Curl is done with a cable.

What's a good alternative to the Cable Reverse One Arm Curl?

If you don't have access to a cable, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.