Male model ex_3CBGY2

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Upper Arms · Cable

Cable Reverse Curl

beginnerstrength

Cable Reverse Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis

How to do Cable Reverse Curl

Stand facing the cable machine with a straight bar attached to the low pulley. Grasp the bar with both hands using an overhand grip (palms facing down), hands shoulder-width apart.
Stand with your feet shoulder-width apart, keeping your back straight and arms fully extended down in front of you.
Curl the bar upwards towards your shoulders by bending your elbows, keeping your upper arms stationary and close to your body.
Slowly lower the bar back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Exhale as you curl the bar up and inhale as you lower it back down.
Use a lighter weight to ensure proper form and gradually increase the resistance as you get stronger.
Focus on squeezing your biceps at the top of the movement.

Cable Reverse Curl alternatives

Dumbbell Standing Reverse Curl

Biceps · intermediate

Dumbbell Reverse Spider Curl

Biceps · intermediate

Barbell Reverse Biceps Curl

Biceps · intermediate

Barbell Reverse Spider Curl

Biceps · intermediate

More biceps exercises

Band Reverse Spider Curl

Biceps · beginner

Dumbbell Reverse Grip Biceps Curl

Biceps · intermediate

Barbell Curl

Biceps · intermediate

Ez Barbell Curl

Biceps · intermediate

Kettlebell Curl

Biceps · intermediate

Dumbbell One Arm Reverse Preacher Curl

Biceps · intermediate

Dumbbell Seated Reverse Grip Concentration Curl

Biceps · beginner

Dumbbell Hammer Curl

Biceps · intermediate

Cable Reverse Curl FAQ

What muscles does Cable Reverse Curl work?

Cable Reverse Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Cable Reverse Curl?

You need a cable.

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

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Reverse Curl good for beginners?

Yes. Cable Reverse Curl is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Cable Reverse Curl burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable Reverse Curl?

Other exercises for the biceps include Dumbbell Standing Reverse Curl, Dumbbell Reverse Spider Curl, Barbell Reverse Biceps Curl and Barbell Reverse Spider Curl.

For developers

Use Cable Reverse Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_3CBGY2" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_3CBGY2",
  "name": "Cable Reverse Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_3CBGY2/mp4-720.mp4?…",
    "poster": "https://…/ex_3CBGY2/poster.jpg?…"
  }
}