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 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.