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Biceps · Intermediate

Cable Bar Reverse Bicep Curl

Arm curl variation training the biceps without torso swing.

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Cable Bar Reverse Bicep Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Cable

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing a low pulley with the straight bar at your thighs in a shoulder-width overhand grip.
  2. 02Brace your trunk, hold your wrists neutral, and keep your elbows close to your ribs.
  3. 03Curl the bar upward by bending your elbows without leaning back or swinging the bar.
  4. 04Pause when your forearms approach vertical and maintain firm wrist alignment.
  5. 05Lower the bar slowly to full elbow extension while keeping your upper arms still.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Reverse CurlComparable substituteIncline Dumbbell CurlComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable Row

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