Cable Reverse One Arm Curl
- Zielmuskel
- Brachioradialis
- Synergistenmuskeln
- Biceps Brachii, Brachialis
- Equipment
- Cable
- Körperregion
- Forearms
- Typ
- Strength
The cable reverse one arm curl is a single-arm forearm exercise that primarily targets the brachioradialis, with the biceps brachii and brachialis assisting. Using a low cable pulley and an overhand (pronated) grip, it keeps constant tension on the muscle through the full range and builds forearm and elbow-flexor strength one side at a time.
Cable Reverse One Arm Curl: So führst du sie aus
- 1Set the cable pulley to the lowest position and attach a single-grip handle.
- 2Stand facing the machine and grasp the handle with an overhand (pronated) grip, palm facing the floor.
- 3Step back to take the slack out of the cable and stand tall with your feet shoulder-width apart and a slight bend in your knees.
- 4Pin your upper arm against your side and keep your wrist firm and straight, with your knuckles pointing up.
- 5Curl the handle up toward your shoulder by bending only at the elbow, keeping your forearm pronated throughout.
- 6Squeeze your forearm and biceps at the top, holding briefly without letting your elbow drift forward.
- 7Lower the handle under control back to full extension, resisting the cable the whole way down.
- 8Complete your reps, then switch the handle to the other hand and repeat.
Technik-Tipps
- Keep your elbow locked against your torso so the brachioradialis does the work instead of your shoulder swinging the weight up.
- Move slowly, especially on the way down, to keep constant tension that the cable provides through the entire range.
- Hold your wrist neutral and rigid rather than letting it curl or extend, so the load stays on your forearm.
- Use a lighter weight than you would for a regular curl, since the pronated grip is mechanically weaker.
- Match the reps and effort on both arms to avoid building a strength imbalance between sides.
Häufige Fehler
- Swinging the torso or using momentum to lift the handle, which takes tension off the brachioradialis and turns it into a body-driven cheat rep.
- Letting the elbow drift forward or away from the body, which recruits the shoulder and shortens the working range of the elbow flexors.
- Rotating the wrist toward a neutral or supinated grip mid-rep, which shifts load off the brachioradialis and onto the biceps.
- Cutting the range short and not lowering to full extension, which removes the loaded stretch and limits forearm development.
- Going too heavy, which forces the wrist to break and the elbow to flare, raising the risk of wrist and elbow strain.
Häufig gestellte Fragen
What muscles does the cable reverse one arm curl work?
It primarily targets the brachioradialis in the forearm, with the biceps brachii and brachialis assisting as synergists. The overhand grip emphasizes the forearm more than a standard curl does.
What is the difference between a reverse curl and a regular curl?
A reverse curl uses an overhand (pronated) grip with the palm facing down, which shifts emphasis to the brachioradialis and forearm. A regular curl uses an underhand grip and loads the biceps more directly.
Why do one arm at a time on the cable?
Training one arm at a time lets you focus on each side independently, fix strength imbalances, and keep your elbow pinned for stricter form. The cable also keeps tension constant through the full range.
How many sets and reps should I do?
Because the brachioradialis is a smaller muscle, 3 to 4 sets of 10 to 15 reps per arm with a controlled tempo works well. Use a weight that lets you keep the elbow still and the wrist straight.
Is the cable reverse one arm curl good for beginners?
Yes. The cable guides the path and keeps tension steady, making it easier to learn strict form than with free weights. Start light to master the pronated grip before adding load.
