Exercise guide
Cable Standing Reverse-Grip Curl Straight-Bar
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
This variation shifts the focus to the brachialis and brachioradialis, building thickness in the outer arm and forearm while providing constant cable tension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a straight bar to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart and a slight bend in your knees.
- Grasp the bar with a shoulder-width, overhand (pronated) grip, palms facing down.
- Step back slightly so the weight stack is lifted, creating initial tension with arms fully extended.
How to do it
- Exhale as you curl the bar toward your chest by flexing at the elbows, keeping your upper arms pinned to your sides.
- Contract your forearms and biceps hard at the top of the movement for a one-second pause.
- Inhale as you slowly lower the bar back to the starting position using a controlled three-second eccentric phase.
- Maintain a neutral spine and avoid using torso momentum to swing the weight up.
Form checklist
- Keep elbows locked at your ribcage throughout the entire set.
- Maintain a strong, neutral wrist position; do not let the bar curl your wrists downward.
- Keep your shoulders depressed and retracted to avoid shrugging the weight.
- Ensure full elbow extension at the bottom without letting the weight stack touch.
Pro tips
- Squeeze the bar as hard as possible to increase neural drive and maximize forearm engagement.
- Focus on the 'mind-muscle connection' with the top of your forearm rather than just pulling the weight up.
Make it harder
- Implement a 3-second isometric hold at the 90-degree point of the curl.
- Use a 'thumbless' (suicide) grip to further challenge your grip strength and forearm stabilizers.
Frequently asked
- What muscles does the cable standing reverse-grip curl straight-bar work?
- The cable standing reverse-grip curl straight-bar primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable standing reverse-grip curl straight-bar?
- The cable standing reverse-grip curl straight-bar uses cable.
- Is the cable standing reverse-grip curl straight-bar good for beginners?
- The cable standing reverse-grip curl straight-bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.