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Cable Reverse-Grip Forearm Curl
Cable reverse-grip forearm curl that targets brachioradialis and forearm extensors to build grip strength and forearm size; uses pronated grip for constant tension and muscular endurance.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
9/10Extensors
Biceps
6/10Brachialis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach EZ bar to low pulley of cable machine. Stand facing machine with feet shoulder-width apart, grasp bar pronated grip shoulder-width, step back to create tension with arms extended.
- Curl bar upward by flexing elbows only.
- Keep upper arms stationary against torso.
- Squeeze forearms at top when bar nears shoulders.
- Pause briefly at peak contraction.
- Lower bar slowly to full extension.
- Maintain wrist neutrality throughout.
Coaching Tips
Form Cues
- Pin elbows to sides
- Squeeze forearms hard
- Control descent fully
- Avoid body swing
Breathing
Exhale during curl up; inhale during controlled lower.
Tempo
2-1-2
Range of Motion
Full elbow extension at bottom to forearms vertical at top; wrists stay neutral without excessive flexion.
Safety
Safety Notes
- Use light to moderate weight to avoid wrist strain
- Stop if sharp elbow or wrist pain occurs
- Ensure adequate wrist flexibility before starting
Spotting
Spotting not needed; self-spot by reducing weight if form breaks.
Common Mistakes
- Using momentum to lift
- Flaring elbows out
- Bending wrists excessively
- Selecting too heavy weight
When to Avoid
- Acute wrist strain
- Tennis elbow
- Elbow joint instability
Flexibility Needed
- Adequate wrist extension
- Full elbow flexion range
Build Up First
- Basic standing curl technique
- Grip strength for bar hold
Also known as
Reverse Cable Curl, Pronated Cable Forearm Curl, Cable Pronated Curl
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