Exercise guide
Cable Standing Reverse Curl with SZ-Bar
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
The Cable Standing Reverse Curl targets the brachialis and brachioradialis, building thickness in the upper arm and forearm. Using a cable provides constant tension throughout the movement, which is more effective for hypertrophy than traditional free weights.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach an SZ bar to the low pulley of a cable machine.
- Stand facing the machine with feet hip-width apart and a slight bend in the knees.
- Grip the bar with an overhand (pronated) grip on the outer angled sections of the bar.
- Step back slightly so the weight stack is lifted, ensuring tension on the cable from the start.
How to do it
- Exhale and curl the bar toward your shoulders by hinging only at the elbows, keeping them pinned to your ribcage.
- Squeeze the forearms and brachialis at the top of the movement for a one-second pause.
- Inhale and slowly lower the bar back to the starting position using a controlled 3-second eccentric tempo.
- Maintain a slight bend in the elbows at the bottom to keep the target muscles under constant load.
Form checklist
- Keep elbows stationary and tucked against your sides throughout the set.
- Maintain a neutral wrist position; do not let the wrists flex or extend.
- Keep your torso upright and core engaged to prevent swinging or leaning back.
- Ensure the shoulders remain depressed and retracted, not rounded forward.
Pro tips
- Squeeze the bar as hard as possible to increase neural drive and maximize forearm recruitment.
- Focus on the 'mind-muscle connection' by imagining you are pulling the bar through water to maintain steady tension.
Make it harder
- Add a 2-second isometric hold at the peak of the contraction on every rep.
- Perform a 'thumbless' grip to further challenge the grip strength and brachioradialis.
Frequently asked
- What muscles does the cable standing reverse curl with sz-bar work?
- The cable standing reverse curl with sz-bar primarily targets the biceps, and also works the forearms and grip muscles as secondary muscles.
- What equipment do you need for the cable standing reverse curl with sz-bar?
- The cable standing reverse curl with sz-bar uses cable.
- Is the cable standing reverse curl with sz-bar good for beginners?
- The cable standing reverse curl with sz-bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.