Cable Reverse One Arm Curl

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a single D-handle.
2. Stand facing the cable machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grasp the handle with a firm overhand (pronated) grip, so your palm is facing the floor.
4. Step back slightly so the weight stack is lifted and there is tension on the cable at the bottom of the move.

How to do it

1. Exhale as you curl the handle toward your shoulder by flexing the elbow, keeping your upper arm pinned to your side.
2. Squeeze the contraction at the top for one second, focusing on the tension in your forearm and outer bicep.
3. Inhale as you slowly lower the weight back to the starting position using a controlled 3-second tempo.
4. Complete all repetitions on one arm before switching to the other side to ensure equal volume.

Form checklist

• Keep your wrist straight and neutral; do not let the weight pull your wrist into extension.
• Ensure your elbow stays tucked against your ribs and does not drift forward or flare out.
• Maintain a tall, upright posture with your core engaged to prevent any torso swaying or momentum.
• Keep your shoulders pinned back and down to avoid involving the anterior deltoid.

Pro tips

• Try using a thumbless grip (placing the thumb on the same side as your fingers) to shift even more load onto the brachioradialis.
• Focus on driving the back of your hand toward the ceiling to maximize the mind-muscle connection with the forearm extensors.

Make it harder

• Incorporate a 2-second isometric pause at the midpoint (90-degree angle) where the lever arm is longest.
• Perform a slow 5-second eccentric (lowering) phase to increase time under tension for the brachialis.

Frequently asked

What muscles does the cable reverse one arm curl work?

The cable reverse one arm curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the cable reverse one arm curl?

The cable reverse one arm curl uses cable.

Is the cable reverse one arm curl good for beginners?

Yes. The cable reverse one arm curl is a beginner-friendly movement and a strong foundation to build on.

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