Reverse One Arm Cable Curl

Key Takeaways

Hey, champ! Ready to carve those biceps into masterpieces? The “Reverse One Arm Cable Curl” might just be the exercise you’ve been seeking. It’s unique, effective, and promises to add a spin to your usual arm day routine. This article dives deep into the nitty-gritty of the Reverse One Arm Cable Curl, and before you finish, you’ll be all pumped up to give it a shot. Keep reading to learn why and how this move can be a game-changer!

Why Try the Reverse One Arm Cable Curl?

Before you delve into the ‘how,’ let’s understand the ‘why.’ The Reverse One Arm Cable Curl is a spin-off of the traditional curl. Only, it’s done on a Reverse Curls Machine or using a Reverse Cable Curl setup. This exercise targets:

  • Biceps brachii: The major muscle you flaunt when you flex your arm.
  • Brachialis: An underlying muscle that pushes your biceps up, giving it a taller appearance.
  • Brachioradialis: Located in the forearm; it gets more engaged due to the reverse grip.

Getting Started: Step-by-step Instructions

Alright, newbie! Here’s the low-down on mastering the Reverse One Arm Cable Curl:

  1. Positioning: Stand by the cable machine, ensuring your feet are shoulder-width apart. Feel grounded and firm.
  2. Grip: Using a single handle attachment, grip it with an overhand (reverse) grip. This means palms facing down.
  3. Posture Check: Keep your elbows tucked to your side. Standing tall, ensure a slight bend in your knees to prevent any back strain.
  4. The Curl: Exhale and pull the handle towards your shoulder. Your forearm moves, but the upper arm remains stationary.
  5. Savor the Squeeze: At the peak of the curl, give your biceps a good squeeze for a moment. Feel the burn!
  6. Return: Inhale and slowly lower the handle to the starting position, controlling the resistance.
  7. Repeat: Aim for 10-12 reps, then switch to the other arm.

Pro Tips to Enhance the Curl

Want to get the most out of your Reverse One Arm Cable Curl? Check out these pro pointers:

  1. Control is Key: It’s not about speed. Slow, controlled movements yield better muscle engagement.
  2. Mind-Muscle Connection: Focus on the biceps. Visualize them contracting and relaxing.
  3. Avoid Body Swing: Don’t use momentum. If you’re swinging, lower the weight.
  4. Wrist Position: Keep wrists straight and strong. Avoid letting them bend backward.
  5. Breathing: Never hold your breath. Exhale during the curl up, inhale on the way down.


1. Why choose Reverse One Arm Cable Curl over traditional dumbbell curls?

The cable offers consistent resistance throughout the movement, ensuring constant tension on the muscle. The reverse grip also emphasizes the forearm muscles more.

2. How often should I incorporate this into my routine?

If you’re targeting biceps twice a week, introducing this move in one of those sessions can be beneficial.

3. Can I do this exercise if I have wrist pain?

Always consult a doctor or fitness professional. The reverse grip can sometimes strain the wrist, so be cautious.

4. How is the Reverse Cable Curl different?

The main difference lies in grip. The Reverse Cable Curl is generally done with both hands, palms facing down, targeting the same muscle groups.

5. Do I need a lot of weight to start?

Nope! Start light, focus on form, then gradually increase the weight.

6. I don’t feel my biceps working. Why?

Check your form. Ensure you’re not using momentum and maintain a strong mind-muscle connection.

7. Can I do this at home?

If you have a cable setup or a Reverse Curls Machine at home, absolutely!

8. Can beginners try this?

Yes! It’s suitable for all fitness levels. Remember to start with a comfortable weight and focus on form.

9. Why does my forearm hurt while doing it?

You might be over-engaging the forearm or using too much weight. Ensure a proper grip and form.

10. Are there any variations to this exercise?

Certainly! There’s the double-arm reverse cable curl, hammer cable curls, and more. Mix and match to keep things fresh.

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