Cable Standing Reverse Grip Curl (Straight bar)
- Zielmuskel
- Brachioradialis
- Synergistenmuskeln
- Biceps Brachii, Brachialis
- Equipment
- Cable
- Körperregion
- Forearms
- Typ
- Strength
The cable standing reverse grip curl (straight bar) is a forearm-focused curl that primarily targets the brachioradialis, with the biceps brachii and brachialis assisting. Using an overhand (pronated) grip on a straight bar attached to a low cable, it keeps constant tension on the muscles through the full range and builds forearm and elbow-flexor strength.
Cable Standing Reverse Grip Curl (Straight bar): So führst du sie aus
- 1Attach a straight bar to a low cable pulley and stand facing the machine with your feet about shoulder-width apart.
- 2Grip the bar with an overhand (pronated) grip, hands roughly shoulder-width and knuckles facing up.
- 3Stand tall with the bar resting against your thighs, arms extended, elbows tucked close to your sides.
- 4Brace your core and curl the bar upward by flexing at the elbows, keeping your upper arms still.
- 5Continue until your forearms are near vertical, squeezing the brachioradialis and forearms at the top.
- 6Lower the bar under control back to the starting position, resisting the cable through the full range.
- 7Complete your reps, then return the bar to the start and let the weight stack settle gently.
Technik-Tipps
- Keep your elbows pinned to your sides so the movement stays at the elbow and the tension stays on the forearms.
- Use a slower, controlled lowering phase — the cable keeps tension on the muscle the whole way down.
- Keep your wrists straight and firm rather than letting them curl, so the load stays on the brachioradialis.
- Start lighter than you would for a regular curl; the pronated grip is noticeably weaker.
Häufige Fehler
- Swinging the torso or leaning back to heave the bar up, which shifts work off the target muscles and strains the lower back.
- Letting the elbows drift forward, which turns the lift into a partial front-raise and reduces forearm tension.
- Letting the wrists bend or extend under load, which stresses the wrist joint and takes work off the brachioradialis.
- Using too much weight and shortening the range of motion, losing the constant tension the cable provides.
Häufig gestellte Fragen
What muscles does the cable standing reverse grip curl work?
It primarily targets the brachioradialis, with the biceps brachii and brachialis acting as synergists. The overhand grip emphasizes the forearm flexors more than a standard supinated curl.
Why use a reverse (overhand) grip instead of a regular curl?
The pronated grip shifts emphasis from the biceps onto the brachioradialis and brachialis, building the forearms and the muscles around the elbow for thicker, stronger arms and a stronger grip.
Why does the cable version feel different from a barbell reverse curl?
The cable keeps constant tension on the muscles throughout the rep, including the lowering phase, whereas a barbell offers little resistance at the bottom. This makes the cable variation good for muscle-building time under tension.
How many sets and reps should I do?
For forearm and arm development, 3–4 sets of 10–15 reps with controlled form works well. Since this is a smaller-muscle movement, keep the weight moderate and focus on a full range of motion.
