Bicep curl reverse cable curl muscles worked Commentary Cable curl is an Aug 26, 2025 · What is the Reverse Curl? The Reverse Curl is a variation of the Bicep Curl with the hands in an overhand (pronated) setup instead of the usual underhand (supinated) grip. Dec 14, 2024 · Unlike standard curls, which often allow momentum to sneak in and reduce tension on the muscles, the cable drag curl emphasizes strict form and controlled movement, ensuring your biceps do the bulk of the work. Hammer curls primarily target the brachialis muscle, which is located on the front of the upper arm. The cable drag curl isolates the biceps brachii, engaging both the long and short heads. Most people are obsessed with the Standard Bicep Curl, but that’s not where the real muscle activation happens for full arm development. The reverse (overhand) grip shifts emphasis away from the biceps long head and toward the brachialis and Looking for the best bicep cable workouts? Learn how to perform the different cable curl variations for working biceps, including standing, seated, reverse grip, hammer, preacher, EZ bar cable curls, and much more. Nov 26, 2022 · The Reverse Cable Curl is an isolation exercise that strengthens the biceps and forearms (especially the brachioradialis) by using a pronated (overhand) grip. Read our cable pulldown bicep curl guide. hammer curl benefits, form, and results in our detailed guide! Jul 24, 2024 · Let’s compare three of the most popular bicep curl variations: the standard bicep curl, the hammer curl, and the reverse curl. It is a single-arm exercise that focuses on isolating the bicep muscles. It can be performed with a barbell, EZ bar or dumbbells. Oct 12, 2022 · The Reverse Curl is a forearm and biceps exercise that strengthens the upper arms while emphasizing the brachioradialis, the large muscle on the top of the forearm. A reverse bicep curl is an exercise that activate your biceps and forearm muscles. Or only curl the dumbbell as high as you can without straining — this might mean stopping halfway up (when your elbow is bent at 90 degrees). The cable curl is essentially a standing dumbbell curl performed using the cable machine instead of dumbbells, but it can work your biceps to a greater extent than normal curls. You can do it as part of a full-body or targeted arm workout. Working on your grip strength will improve your ability to lift almost any weight, especially compound lifts such as Your bicep day is missing one crucial workout; reverse curls. Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. Cables offer constant tension throughout the curling movement, unlike free weights where gravity limits resistance at certain angles. The Reverse Cable Curl is one of the most effective exercises for developing this area. Sep 23, 2024 · The Reverse Cable curls target the biceps from a different angle and help create a more balanced and developed bicep muscle. In addition to the biceps, they engage the forearm muscles, particularly the extensors, and flexors, helping you improve grip strength and forearm health. Learn the proper form and techniques with this comprehensive guide to maximize your results. Evidence-based training tips for maximum strength, size, and muscle growth. The cable curl is an exercise that targets the biceps muscles. Build stronger, more defined arms with the 20 best biceps, triceps, and forearm exercises. This variation works to activate biceps muscles, 4 allowing you to develop strength and exercise confidence. Like most other curls, you can perform the reverse Jun 23, 2020 · One of the best exercises for both your biceps and your forearms is the reverse curl. Unlike the standard bicep curl, this variation uses an overhand (pronated) grip, which shifts the emphasis away from the biceps and directly onto the brachioradialis and wrist extensors. Because the direction of pull is slightly diagonal to the ground, it is harder for the arm flexors to relax in this exercise. Also learn about the benefits of the exercise and the muscles it works. If you don't feel comfortable using dumbbells, give a barbell a try. Bicep Curl Modifications If you’re struggling through a set of bicep curls, switch to a lighter weight to make the reps easier. Learn how to do the perfect reverse curl. Unlike the Rope Cable Hammer Curl, which involves both arms working in unison, the Concentration Curl allows you to target each bicep muscle individually. This variation places less emphasis on the biceps peak and more on forearm development and grip strength, helping build balanced arm strength and stability for pressing and pulling movements. Learn how to do reverse curls, along with the benefits, common mistakes, and four variations we recommend for building your biceps muscles. There are more In fact the hammer curl is probably more effective than the reverse curl due to the brachioradialis having a tendency to pull the wrist into neutral from either the supinated or pronated position, but by doing reverse curls you basically remove the biceps as a point of failure so you tend to get a far better forearm workout. Feb 14, 2025 · Bicep curls and reverse curls are both effective arm exercises, but they target different muscles and offer unique benefits. Some other muscles worked or played stabilizer muscles, including your Wrist flexors, Obliques, and Rectus abdominis. Find out why people neglect it, what are the benefits, and how to do them? Dec 10, 2024 · Building stronger, more sculpted arms isn’t about doing biceps curls mindlessly—it’s about understanding the muscles at work, refining your technique, and pushing your limits with purpose. Instead of using a dumbbell or barbell, a cable bicep curl utilizes the cable machine to mimic the curling motion, isolate the biceps and build more muscle. The cable provides a greater range of motion and constant tension on the biceps throughout the curl. You can include both hammer curls and reverse curls in your workout routine for a comprehensive forearm development program. The Benefits of Reverse Curls The standard bicep curl works your biceps. Learn how to do this exercise, the muscles worked, and the main benefits. Reverse cable curls put constant tension on your biceps and will make your arms stronger, more stable, and more flexible at the end of the workout. But when did you last do a reverse biceps curl? That’s the variation in which, instead of curling a weight up with wrists turned so your palms face upwards and Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). Jul 5, 2021 · The cable curl is one of the most effective biceps exercises. It activates and develops prominent muscles, including the brachialis of your upper arm and the brachioradialis of your forearm. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. Discover their benefits, proper techniques, and tips for 2025! Nov 10, 2025 · Typical biceps curls work the biceps brachii. , back and biceps) can serve as an excellent warm-up, preparing your muscles and joints for more intense lifting. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. As such, we have an entire population of lifters with gigantic upper arms and toothpick forearms. But if you’re not gifted with arms like Arnold, you can still make your physique stand out by focusing on the areas that most people neglect. Mar 7, 2023 · In the quest for bigger, stronger arms, most consider biceps curls to be king. Nov 16, 2025 · Deciding between Overhead Cable Bicep Curl and Cable Reverse Curl for your core training? Curious about which yields greater gains or the ideal moment to include each for peak performance? Sep 29, 2023 · The cable bicep curl is a great isolation exercise for targeting your biceps brachii. Feb 12, 2025 · The cable curl is an isolated movement working the biceps brachii, brachialis, forearm even works your core muscles. Today, we’ll go over one fantastic movement you can start doing in your training: the reverse cable curl. Sep 23, 2023 · The reverse barbell curl, a variation of the traditional barbell curl, is one of the most effective strength gaining exercises targeting your wrists and biceps. By pulling a weight from behind your back, you keep your elbows back and increase tension on your biceps. Read on to learn correct form, best benefits, and some great variations. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Jul 23, 2024 · The reverse cable curl is great for building both the bicep and brachialis (upper arms) and the brachioradialis (lower arm) muscles. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Resistance Band Tricep Kickbacks and Reverse Grip Cable Curls are complementary exercises that work opposing muscle groups. Indeed, we’d guess that even if you only worked out once in the last week then the classic dumbbell curl featured. By using an overhand (pronated) grip, this curl variation reduces direct biceps involvement and targets the muscles responsible for grip strength and arm thickness. But your biceps are divided into two muscle heads. Nov 26, 2024 · Here’s how to do absolutely flawless reverse biceps curls. Learn proper form and tips for maximum gains! Dec 22, 2021 · Lying cable curl exercise details Other Names: Cable lying overhead curl Main Muscles: Biceps brachii Secondary Muscles: Forearm flexors, brachialis, brachioradialis Exercise Type: Isolation Exercise Mechanics: Isolation Difficulty Level: Intermediate Equipment Needed: Cable machine, straight bar attachment How to do lying cable curls Connect a straight bar attachment to the low pulley of a Jun 9, 2017 · When did you last do a biceps curl? If you’re a regular in the weights room, we’d wager it was in the last week. But, the forearm is also the weak link, so you usually use less weight than regular curls. Grip the rope with a neutral grip and take a step back. It involves using a cable machine with a handle attachment to perform a curling motion, which helps to build strength and size in the biceps. Sep 9, 2025 · Choosing between Cable Bicep Curl and Dumbbell Reverse Curl for your core workout plan? Pondering which brings better results or when to slot each into your schedule for the utmost benefit? Jun 22, 2024 · Add some muscle-building variety to your arm workouts with the 12 best biceps cable machine exercises. When targeted effectively, the biceps brachii can give your arms that classic peak when you flex. In addition to its target, the bicep, the spider curl involves several synergist muscles, including the brachialis and brachioradialis. How to Progress the Reverse Biceps Curl Some lifters might consider the reverse biceps curl to be a simple exercise, but it’s actually an intermediate variation of an otherwise simple exercise — the classic biceps curl. The short head is the inner bicep that gives overall size and thickness. Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. And the way your elbow travels Apr 10, 2001 · Most people do them (with a barbell or EZ curl bar) because they build the upper/outer forearm as well as the biceps. Don’t let your upper arm travel back during the curl, keep it still or move it slightly forward. Nov 10, 2025 · Undecided between Dumbbell Bicep Curl and Cable Reverse Curl for your core routine? Pondering which brings more to the table or when is the best time to add each for ultimate effectiveness? Jul 11, 2024 · Spider Curl Muscles Worked The spider curl primarily targets the biceps muscles, specifically the short-head biceps. Jul 21, 2023 · Reverse curls are a bicep curl variation performed with the weights held in a pronated grip, thereby causing other muscle groups to be recruited, as well as altering the mechanics of the exercise for greater comfort and force-output. g. . The movement enhances grip strength, builds muscle, enhances strength, and provides a unique new stimulus for the upper body. Follow our step-by-step instructions and tips. Feb 4, 2025 · The muscles worked are the biceps brachii (primary), brachioradialis, brachialis, and wrist flexors. And discuss which muscles worked, the unique benefits of each exercise, and how to perform them. The brachialis muscle is located in the upper arm beneath the bicep brachii muscle, and along with the biceps help to flex the elbow. Then save $23/month for 2 mos. Bicep curls have become an overrated bicep training stereotype- and for a good reason- they will make you May 24, 2025 · Which bicep curl builds stronger arms? Compare reverse curl vs. Reverse the movement and lower the rope back to the starting position. Those of you looking out to increase th The Cable Reverse Grip Biceps Curl is a dynamic exercise that effectively targets the biceps while incorporating the unique benefits of cable resistance. Read our cable reverse curl guide. Learn how to do a Reverse Cable Curl properly with Myworkouts. It is a beginner-friendly movement that is easy to learn and highly effective when performed with proper form. Namely the cable bicep curl, rope hammer curls, Bayesian curls and more. All bicep curls involve elbow flexion, including the reverse curl, so the brachialis is engaged. Lwearn how to do this exercise, the muscles worked, and the main benefits. Read our cable standing inner curl guide. Reverse cable curl is a classic forearm workout that targets the upper forearm muscles, specifically the forearm extensor and brachioradialis. Apr 28, 2024 · A reverse curl is an upper body exercise that targets the arms, with a particular emphasis on the biceps and forearms. You will challenge your biceps in new and dynamic ways with the dumbbell hammer curl, barbell preacher curl, concentration curl, incline curl, and cable curl. May 20, 2025 · The Reverse EZ Bar Curl is a variation of the traditional bicep curl, where you use an overhand (pronated) grip on an EZ curl bar. They are a highly effective way to target the forearm and bicep muscles. io, the fitness encyclopedia and workout search engine. Read our cable drag curl guide. Jan 17, 2025 · The cable reverse curl is another variation of the standard bicep curl using a weighted cable machine. Feb 12, 2023 · Build bigger biceps by including the bicep cable curl in your workout. Plus, some viable alternatives, tips and tricks, and a whole lot more. Read our cable one arm curl guide. Brachioradialis gets hit nicely too. The Cable Curl keeps constant tension on your biceps, making it a key player in building muscle strength and targeting those stubborn biceps brachii, but most people get it wrong by ignoring form and grip. Sep 9, 2021 · Grow Big "BICEPS" Using Only Cables (7 Arm Exercises) How to grow WIDER shoulders | This workout will blow up your DELTS! How To Do Hammer Curls for HUGE Biceps (BICEP GROWTH!) Feb 1, 2025 · When it comes to building strong and defined forearms, the hammer curl and reverse curl are two popular exercises that often come up in discussions. Feb 1, 2023 · Contracting your triceps can also be a cue to check for a good straight-arm position. Sure, a standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better. bicep curls vs. Best cable exercise for biceps – Reverse Cable CurlThis is an instructional video of the Reverse Cable Curl exercise. Aug 18, 2023 · In terms of cable machine there are several exercises you can do to target the biceps. Drag curls target the inner bicep with an underhand grip. This variation of the traditional bicep curl utilizes a reverse grip, which alters the activation of the muscles involved. It’s always useful to know what muscles are involved in the exercises you include in your workout. hammer curls: Which is better? Equipment to use for reverse curls How to perform the reverse barbell curl and mistakes to avoid Benefits of the reverse bicep curl Best reverse curl variations, alternatives, and programming tips Sample biceps workout What is the Reverse Curl? The cable curl is an alternative to the barbell curl that offers more of a constant tension on your muscles throughout the movement. However, reverse curls won’t just help to develop your biceps; they'll also improve the size of your forearm and your grip! This is important as grip strength is often the weakest link in any exercise. Understanding the differences can help you make the most out of your workout routine. Sep 4, 2024 · Reverse exercise works both the upper and lower arm muscles, including the biceps brachii, brachialis and brachioradialis. This doesn’t mean the bicep is not working, but its contribution is reduced. Dec 23, 2021 · Most cable curl variations work the bicep muscles at the expense of equally important lower arm muscles like the brachioradialis. Close grip, weighted pull ups, “narrow” grip barbell curls, and db curls are all better choices for pure bicep work. The brachialis muscle helps the flexion of elbows while the wrist flexors act as stabilizer muscles, undergoing contraction. The exercise can be modified by adjusting the weight, grip, and angle of the cable machine to target different areas of the biceps. Read our cable overhead curl guide. Reverse curls also work the biceps brachii, but to a lesser extent. Benefits The Reverse Preacher […] The Cable Reverse Grip Curl is an isolation exercise that primarily targets the brachialis and brachioradialis, with secondary emphasis on the biceps brachii and wrist extensors. Jul 10, 2024 · Learn how to perform a cable bicep curl with perfect form, along with the muscles worked in the movement and how it compares to using dumbbells. Apr 17, 2023 · Drag Curls Muscles Worked As with all arm curl exercises, drag curls primarily work the bicep muscles. As such, the aim of the movement is to keep as much tension on the target muscles—your biceps and brachioradialis—as possible. Reverse Barbell Curl Benefits It not just helps in developing an […] Jun 6, 2024 · Adding bicep curl variations to your workout routine will allow you to effectively target your biceps from multiple angles and break through plateaus. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. The Concentration Curl is a great complementary or alternative exercise to the Rope Cable Hammer Curl. A personal trainer explains modifications, alternatives, and common mistakes to avoid. Here's what you need to know about this powerful exercise. Jun 7, 2024 · Perform reverse curls using an EZ curl bar for wrist comfort. So, if you’ve got access to a cable machine be sure to add a few sets in to your biceps workout. That being said, don’t limit your cable exercises to just the cable curl as there are many different exercises you can do to work your Aug 11, 2024 · Get stronger arms with the EZ Bar Curl! Target your Biceps Brachii, Brachialis, and Brachioradialis while learning proper form and essential tips for success. The pronated grip of the reverse curl helps target the forearm muscles while developing your biceps and grip strength. Jun 20, 2025 · The reverse biceps curl flips the standard biceps curl on its head—instead of gripping the weight with your palms facing up, your palms face the floor. Nov 19, 2022 · What muscles do reverse curls work? Reverse curls vs. However, you might be limiting yourself if you normally stick to dumbbells or barbells. Sep 23, 2023 · What is a Reverse Preacher Curl The reverse preacher curl is a variation of the standard preacher curl targeting your brachialis muscle, which lies deeper than your biceps brachii in the upper arm. Set up for the exercise by attaching a straight or EZ bar to the lower pulley cable and selecting the weight you want to use on the stack. This positioning offers the same major activation in your biceps brachii while increasing activation in surrounding muscles like the brachialis and brachioradialis. This grip shifts the emphasis from the biceps brachii to the brachialis and brachioradialis. Let’s dive in to examine the exercise, variations, and more. Lift the rope with control, by flexing your elbows. Would usually do the BC with dumbbells and RC with a bar. 1 While there is an age-old argument between whether or not the standard curl vs reverse curl is better, this article will discuss the good, the bad, and the physiology behind both Oct 24, 2024 · Reverse curls are a solid variation of conventional bicep curls to work your biceps, with an emphasis on your brachioradialis (front forearm). The result? The reverse grip cable curl hits the forearms and the biceps. This exercise involves curling the weighted bar up with an overhand grip (palms facing down). Use as a Warm-Up on Pull Days: Performing reverse curls with light weights at the beginning of pull-focused workouts (e. Using a cable machine, this exercise targets your muscles from a different angle, providing a unique challenge and promoting balanced strength. Here's how to do the exercise, who should add them to workouts, and more. Dec 28, 2021 · Find out how to perform seated cable curls for your biceps with the correct technique by reading our easy-to-follow training tutorial. Aug 9, 2024 · Weight lifters wanting to switch up their workouts and utilize an alternating grip may wonder about the reverse curl muscles worked, and how the pros and cons weigh when stacked against a traditional bicep curl. May 20, 2024 · The reverse curl is a biceps curl variation that swaps out your standard supinated grip for an overhand grip. May 23, 2025 · Sculpt the perfect bicep with a drag curls. This is the two-headed muscle located on the front of your upper arms. Definitely felt it in my upper arms, most likely due to a brachialis focus. Aug 11, 2024 · The barbell reverse curl is a non-negotiable component of arm training. Apr 12, 2023 · Though the standard bicep curl is considered the go-to exercise for developing the biceps brachii muscle, the hammer curl and the reverse curl are two variants that are just as qualified for such purposes - each with their own distinct differences that make them uniquely suited for certain situations. How Reverse Curls Complement Other Exercises for Balanced Arm Development May 20, 2024 · Build bigger biceps by learning how to do the cable biceps curl. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. The biceps brachii are essential to several functional movements, including supination, pronation, and elbow flexion. Oct 21, 2024 · What do reverse grip cable curls work? Using momentum Despite what the lifting technique of some gym-goers may have you believe, the cable reverse curl is, in fact, an isolation exercise. Feb 5, 2025 · Add cable curls to your arm workout to build bicep strength Whether you're looking to improve your lift strength or get bigger arms, cable curls are a great addition to any arm workout. And because they help work your arms through a full How to Cable Curls With Rope Fasten a rope in the lower position of a cable cross. Read our cable lying bicep curl guide. Discover effective techniques and benefits of this exercise for muscle growth and strength. The steps and movements are the same. Cable reverse curls are a fantastic exercise to strengthen and sculpt your forearms and biceps. What Muscles does the Reverse Curl Work? May 5, 2021 · If you’re looking for an arm workout that will activate your biceps and forearm muscles, try the reverse curl. By positioning your palms facing down, this movement not only emphasizes the biceps but also engages the forearms Oct 27, 2025 · The behind-the-back one-arm cable curl builds bicep size and strength by limiting the momentum you can use to curl the weight. This makes it easier to identify and work on any muscle Aug 11, 2024 · Transform your Arms with the Overhead Cable Curl! Target your Biceps Brachii, Brachialis, and Brachioradialis. There's also a great workout to try! Oct 18, 2024 · The cable reverse curl, also known as the reverse cable curl, is an exercise that targets the brachioradialis muscle in the forearms, along with the biceps and other forearm muscles. It also provides constant tension throughout the exercise, which can lead to greater strength gains. Learn how to do it with proper form with its variations. And the long head is the outer bicep that gives the peak shape when flexed. Enhance your arm strength and peak definition with the cable bicep curl. Reverse cable curls Jul 15, 2024 · Build impressive arms with bicep cable curls. Reverse Curls target the brachioradialis muscle, giving you that thick forearm look and making your elbows bulletproof in the process. Read our cable close grip curl guide. Exercise Video - Reverse Cable CurlSkip the cable setup & start watching YouTube TV today for free. Oct 13, 2024 · Learn Reverse Cable Curl to target your brachialis and forearm muscles for improved strength and arm definition. Resistance Band Tricep Kickbacks target the triceps, while Reverse Grip Cable Curls target the biceps. dtj juxvqlu julvr mhkdha zvx ran qbpg frl enx mqee zsb krzhg rwqhjpci karsk sdshn