Single Arm Reverse Grip Cable Bicep Curl

The single arm reverse grip cable bicep curl is a unilateral isolation exercise performed at a low pulley station, curling the handle with a supinated (palm-up) grip one arm at a time. The cable provides constant tension throughout the range of motion, unlike a dumbbell curl where tension drops off near the top and bottom. Working one arm at a time also lets you address strength imbalances and maintain a strict, controlled curling motion.

Muscles Targeted

• Primary: Biceps brachii
• Secondary: Brachialis, brachioradialis
• Tertiary: Forearm flexors, anterior deltoid (as a stabilizer)

Starting Position

Attach a single handle to a low pulley and select an appropriate weight. Stand facing the machine with feet shoulder-width apart and a slight bend in the knees. Grasp the handle with a supinated grip (palm facing up), letting your arm hang at your side with a slight forward angle at the elbow and the cable under tension. Keep your upper arm pinned against your torso.

Execution Steps

1. Brace your core and fix your upper arm against your side so it does not shift during the curl
2. Curl the handle upward toward your shoulder by flexing at the elbow, keeping the wrist neutral throughout
3. Squeeze the biceps hard at the top of the movement when the handle reaches shoulder height
4. Pause briefly to maximize peak contraction before reversing direction
5. Lower the handle back to the starting position under control, resisting the cable the entire way down
6. Complete all reps on one arm before switching sides

Form Cues

• Pin the elbow: Keep the upper arm locked against your torso so the shoulder cannot assist the lift
• Keep the wrist neutral: Avoid flexing or extending the wrist, which shifts stress onto the forearm rather than the biceps
• Move only the forearm: The upper arm should stay still while the forearm swings up and down
• Control the eccentric: Lower the handle slowly rather than letting the cable pull it down
• Maintain an upright torso: Avoid leaning back to help swing the weight up

Common Mistakes

• Swinging the upper arm forward: This recruits the front delt and shoulder instead of isolating the biceps. Keep the elbow fixed at your side.
• Using body momentum: Rocking the torso to sling the weight up reduces muscle tension. Slow down and use a weight you can control strictly.
• Not fully extending at the bottom: A partial range of motion limits the stretch and reduces overall stimulus. Let the arm straighten fully between reps.
• Letting the wrist bend: Wrist flexion during the curl shifts load to the forearm flexors. Keep the wrist locked in a neutral position.
• Rushing through reps: Fast, uncontrolled reps reduce time under tension. Slow the tempo, especially on the way down.

Variations

• Standing cable curl (both arms): Symmetrical version using a straight bar or rope for higher total load
• Dumbbell reverse grip curl: Free-weight alternative without constant cable tension
• Hammer curl: Neutral-grip variation emphasizing the brachialis and forearms
• Overhand cable curl: Pronated grip variation shifting emphasis toward the forearm extensors
• High cable curl: Pulley set above shoulder height for a different resistance curve

Tips for Progression

• Increase weight in small increments once you can complete all reps with strict form on both sides
• Add a 1-2 second pause at peak contraction to increase difficulty without adding load
• Slow the eccentric phase to 3-4 seconds to build additional time under tension
• Progress from single sets to supersetting with triceps work for balanced arm development

Training Notes

Include this exercise in arm or upper-body sessions 1-2 times per week as an isolation finisher after compound pulling movements, using 10-15 reps per arm across 2-3 sets. Rest 45-60 seconds between sets. Working unilaterally makes it well suited for correcting left-right strength differences before returning to bilateral curling movements.