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Cable Standing Reverse Grip Curl (Straight bar)

Cable Standing Reverse Grip Curl (Straight bar)

The Cable Standing Reverse Grip Curl is an effective exercise that primarily targets the biceps, forearms, and brachialis muscles. This exercise is performed using a cable machine and a straight bar attachment, which allows for smooth and continuous resistance throughout the movement. By adopting a reverse grip, with your palms facing down, you can specifically target the brachialis muscle, which lies underneath the biceps. Engaging in the Cable Standing Reverse Grip Curl can have numerous benefits. Firstly, it helps to develop stronger biceps, contributing to improved arm strength and stability for daily activities or sports performance. Additionally, it can help to enhance overall arm aesthetics, sculpting well-defined muscles. Moreover, targeting the brachialis muscle through this exercise can improve your grip strength. Strengthening the forearms not only assists in bicep exercises but also benefits other activities that require a strong grip, such as lifting heavy objects or performing pulling movements in various sports. When performing the Cable Standing Reverse Grip Curl, remember to maintain proper form and technique. A controlled and deliberate pace is crucial to maximize muscle engagement and minimize the risk of injury. It is advisable to start with lighter weights and gradually progress as your strength improves. Don't forget to breathe throughout the exercise and avoid any jerking or swinging motions. Incorporating the Cable Standing Reverse Grip Curl into your workout routine, alongside a variety of other exercises, can lead to well-rounded arm development. Remember to consult a fitness professional to assess your individual needs and specific goals, as they can tailor your workout program to suit your fitness level and requirements.


  • Stand facing a cable machine with your feet shoulder-width apart.
  • Attach a straight bar to the low pulley.
  • Grasp the bar with an underhand grip (palms facing up) and your hands shoulder-width apart.
  • Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
  • Exhale and curl the bar towards your shoulders, contracting your biceps.
  • Hold the peak contraction for a moment and squeeze your biceps.
  • Inhale and slowly lower the bar back to the starting position, keeping tension on your biceps.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your biceps fully by squeezing them at the top of the movement.
  • Control the weight on the way down to maximize muscle activation.
  • Increase the resistance gradually to challenge your muscles and promote growth.
  • Perform the exercise in a controlled and deliberate manner.
  • Keep your elbows close to your sides throughout the movement.
  • Utilize a full range of motion, allowing the bar to go all the way down and up.
  • Experiment with different grip widths to target different areas of the biceps.
  • Ensure that you are using an appropriate weight that allows you to complete the prescribed number of reps with proper form.
  • Combine this exercise with other bicep and forearm exercises for a comprehensive arm workout.


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