Reverse Curl
Complete guide to Reverse Curl. Learn proper form, technique, and execution. Targets Forearms — Long Head, Short Head. Requires cable. Step-by-step instructions and expert tips.
How to Perform Reverse Curl
Attach a straight bar to the low pulley of a cable machine and grab it with an overhand grip, hands shoulder-width apart.
Stand tall facing the machine with your feet shoulder-width apart and your arms straight.
Bring your shoulders back, engage your abs, and take a breath.
Curl the bar up toward your shoulders by bending your elbows, squeezing your forearms at the top and exhale. Keep your upper arms stationary.
Slowly lower the bar back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |