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Cable Reverse One Arm Curl

A single-arm pronated cable curl for building the brachioradialis one side at a time and fixing left-right grip and forearm imbalances.

ArmsCableElbow flexion
GoLightWeight mediacable-reverse-one-arm-curl

Demonstration coming soon

Primary

Brachioradialis

Secondary

Biceps brachiiBrachialisWrist extensors

Equipment

Cable

Pattern

Elbow flexion

Setup

  1. 01Attach a single handle to the low pulley.
  2. 02Grip the handle with the palm facing down.
  3. 03Stand tall with the working elbow pinned to your side.
  4. 04Place the free hand on your hip or the machine frame for stability.

Execution

  1. 01Curl the handle toward the shoulder while keeping the palm facing down.
  2. 02Keep the elbow fixed against the ribs as the forearm rises.
  3. 03Pause briefly at the top contraction.
  4. 04Lower until the arm is completely straight before the next rep.

Checkpoints

  • -Palm stays pronated through the entire arc.
  • -Shoulder stays square; the torso does not rotate toward the stack.
  • -Wrist stays straight, not cocked back.
  • -Both arms get the same reps and load.

Common mistakes

  • -Rotating the palm up as fatigue sets in.
  • -Leaning away from the stack to cheat the weight up.
  • -Letting the elbow drift forward at the top.
  • -Rushing the eccentric.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 reps per arm, weaker side first.
  • -Program it after main biceps work when forearms are a priority.
  • -Match reps to the weaker arm rather than pushing extra on the strong side.

Related exercises

Cable Reverse Curl

Cable / Arms

Cable One Arm Curl

Cable / Arms

Dumbbell Standing One Arm Reverse Curl

Dumbbell / Arms

Reverse Curl

Barbell / Arms

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