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Biceps

Reverse Cable Curl

Reverse Cable Curl (Start)Reverse Cable Curl (End)
LevelBeginnerEquipmentCableMechanicIsolationForcePull

A cable curl with an overhand grip that provides constant tension on the forearms and biceps.

Strength
Primary musclesBiceps
Secondary musclesForearms

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked5 %
Effort during a set4.0 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Attach a straight bar to a low pulley and face the machine.
  2. 2Grasp the bar with an overhand, shoulder-width grip and stand tall.

How to perform

  1. 1Curl the bar upward with your elbows pinned to your sides.
  2. 2Keep your wrists straight.
  3. 3Squeeze at the top.
  4. 4Lower slowly until your arms are straight.
  5. 5Repeat.

Alternatives

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More with Cable

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Stretches for Biceps

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