Cable Reverse Curl

By performing the barbell biceps curl with the hands facing downward/backward, the biceps themselves can contribute less force. The brachioradialis is the only muscle in the forearms that also crosses the elbow joint. When the forearm is rotated into this unfavorable angle for the biceps, the brachioradialis takes over a large part of the load.

The reverse curl targets the so-called wrist extensors: the muscles on the outer side of the forearm that move the knuckles toward the outside. In this variation, you perform the exercise with the cables as resistance.

Cable reverse curl execution

1
Bring the hands forward and upward. Keep the upper arms and elbows as still as possible.
2
Continue until the wrists are slightly above elbow height.
3
Lower the arms in a controlled manner until they are almost straight.

Cable reverse curl

Muscles involved:

Upper arms:

Biceps brachii
Brachialis

Forearms:

Wrist extensors
Brachioradialis

Cable reverse curl setup

Set the pulley to the lowest position and attach a (wide) bar.
Grasp the bar with the palms facing downward/backward (pronated grip). Position the hands shoulder-width apart.
Keep the elbows close to the sides.

Cable reverse curl technique

In addition to the brachioradialis, this exercise targets the forearm extensors. These muscles not only extend the wrist but also extend the fingers.

These muscles, located mainly on the outer side of the forearm, are smaller and less powerful than the flexors on the inner side of the forearms. The flexors bend the wrist and fingers—actions you perform against resistance much more often.

During reverse curls, these extensors must keep the wrist straight and prevent it from bending under the load.