Reverse Cable Curl
- Primary musclesBiceps
- EquipmentCable
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Reverse Cable Curl".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsAttach a straight bar to a low pulley and stand tall, gripping it with your palms facing down at shoulder width. Pin your elbows to your sides.
Keep your shoulders still and your torso upright.
Exhale and curl the bar up by bending only your elbows, until it reaches about shoulder level.
Squeeze your forearms and biceps for a second at the top.
Inhale and lower the bar slowly to the start, then repeat for the planned reps.
If your wrists bend back, lighten the weight and keep them in line with your forearms.
An EZ-bar or a barbell works as well if you do not have a cable station.
Do not swing your hips. If you need momentum, the load is too heavy.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.