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Arms Cable Intermediate Video

How to do the Cable Reverse Grip Bar Curl

Primary: Biceps · also works Forearms.

The Cable Reverse Grip Bar Curl is a strength training exercise that targets the biceps and forearms. It is performed using a cable machine and a straight bar attachment, with a reverse (underhand) grip. This exercise isolates the bicep muscles and enhances forearm strength, making it an excellent addition to any arm workout routine. The controlled motion of cable resistance ensures constant tension on the muscles, maximizing muscle activation and growth.

Demo video: Cable Reverse Grip Bar Curl · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Attach a straight bar to the lower pulley of a cable machine.

  2. 2

    Stand facing the machine and grasp the bar with an underhand (reverse) grip, hands shoulder-width apart.

  3. 3

    Keep your elbows close to your torso and your upper arms stationary. Curl the bar upwards towards your shoulders by contracting your biceps.

  4. 4

    Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.

  5. 5

    Repeat for the recommended number of repetitions.

Coaching cues

  • Keep your elbows close to your body to ensure maximum bicep engagement.
  • Avoid swinging your body or using momentum to lift the weight.
  • Control the movement both on the upward and downward phases to ensure muscle tension is maintained throughout the exercise.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Cable Reverse Grip Bar Curl alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Cable CurlCable · beginner Cable Handles Bicep CurlCable · beginner Cable Rope CurlsCable · beginner V-Bar Bicep CurlsCable · beginner Cable Squat Bicep CurlsCable · intermediate Crucifix Curl (Single Arm)Cable · intermediate

Frequently asked questions

What muscles does the Cable Reverse Grip Bar Curl work?

Primary: Biceps. Secondary: Biceps, Forearms

How many sets and reps of Cable Reverse Grip Bar Curl should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Cable Reverse Grip Bar Curl?

Same movement pattern, different equipment: Cable Curl, Cable Handles Bicep Curl, Cable Rope Curls, V-Bar Bicep Curls, Cable Squat Bicep Curls, Crucifix Curl (Single Arm).

Is the Cable Reverse Grip Bar Curl good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.