About the Reverse Grip Cable Curls Exercise:


The standing cable curls exercise is used to create a resistance on the bicep muscles. This exercise requires the use of elastic bands or a resistance cable tower. These come in a variety of shapes and sizes with unique features on each. This article will discuss the use of resistance cable curls on a tower with most of the common features found in gyms. The cable needs a handle bar of some sort and these come in a variety as well (flat, bent, v-bar, etc.) For this article we will focus on the flat bar.

Muscles Used in the Reverse Grip Cable Curl Exercise:

Biceps muscles are primarily stressed along with all the flexors of the forearms. The shoulders also may help to stabilize the weight as you flex and lower the bar. Depending on your grip you will work and stress different muscles. Flat bar stresses more biceps and less forearm musculature. A rope would stress more of the forearm muscle, brachioradialis, and requiring slightly less work of the biceps.

Perform the Reverse Grip Cable Curl Exercise


There are many different bars and ropes that you can use with resistance cable exercises. The principles above should hold true no matter which grip device is used.

Starting Position:

  • Cable should be placed on the lowest setting so that when standing up with grip in hand, tension can be felt when trying to flex upward.
  • Feet shoulder width apart.
  • Grasp bar or rope with palms facing in front of you.
  • Elbows should be tucked in at sides throughout.
  • Stand up tall throughout and keep knees slightly bent.

Upward Phase:

  • Keep your elbows locked to your sides, curl upward until palms are facing your shoulder.
  • Be sure not to swing the weight.
  • Maintain a slight bend in the knees and straight back throughout.

Downward Phase:

    • Slowly lower weight until in the starting position.
    • Keep elbows tucked in.
    • Keep knees slightly bent and back straight.

Check out more even more effective exercises

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Ricky Borja

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