Reverse Cable Curl – Straight Bar

Learn how to do Reverse Cable Curl – Straight Bar with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Biceps Cable

Reverse Cable Curl – Straight Bar is a Cable exercise that primarily targets the Biceps. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Reverse Cable Curl – Straight Bar

A forearm and biceps isolation exercise performed with a pronated (overhand) grip using a cable machine.


Instructions:


  • Stand facing the cable machine, with a straight bar attachment set at the lowest pulley.

  • Grab the bar with an overhand grip, hands shoulder-width apart.

  • Keep your elbows close to your sides and your torso upright.

  • Curl the bar upward by flexing at the elbows, keeping your wrists straight.

  • Slowly lower the bar back to the starting position, resisting the weight.


Common mistakes:


  • Using momentum or swinging the body.

  • Letting the wrists bend excessively.

  • Not controlling the lowering phase.

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Muscles & equipment

Primary muscleBiceps
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Reverse Cable Curl – Straight Bar

Type
Cable exercise
Primary muscle
Biceps
Secondary muscles
None
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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Barbell Curl – Straight Bar
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Cable Biceps Curl – Low Pulley
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Cable Biceps Curl – Low Pulley

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FAQ: Reverse Cable Curl – Straight Bar

What muscles does Reverse Cable Curl – Straight Bar work?

Reverse Cable Curl – Straight Bar primarily targets the Biceps.

How do you do Reverse Cable Curl – Straight Bar correctly?

A forearm and biceps isolation exercise performed with a pronated (overhand) grip using a cable machine. Instructions: Stand facing the cable machine,...

Is Reverse Cable Curl – Straight Bar good for beginners?

Reverse Cable Curl – Straight Bar has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Reverse Cable Curl – Straight Bar?

Reverse Cable Curl – Straight Bar requires: Cable.

What are the benefits of Reverse Cable Curl – Straight Bar?

Reverse Cable Curl – Straight Bar strengthens the Biceps, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Reverse Cable Curl – Straight Bar?

Similar exercises to Reverse Cable Curl – Straight Bar include Alternating Dumbbell Curl, Barbell Curl – Straight Bar, Concentration Curl – Dumbbell, Dumbbell Biceps Curl. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Reverse Cable Curl – Straight Bar better than Alternating Dumbbell Curl?

Both Reverse Cable Curl – Straight Bar and Alternating Dumbbell Curl target the Biceps. Reverse Cable Curl – Straight Bar uses Cable, while Alternating Dumbbell Curl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Dumbbell Curl
MET 3.5

Alternating Dumbbell Curl

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Barbell Curl – Straight Bar
MET 4

Barbell Curl – Straight Bar

  • Short bar
Concentration Curl – Dumbbell
MET 3.5

Concentration Curl – Dumbbell

  • Dumbbells
Dumbbell Biceps Curl
MET 3.5

Dumbbell Biceps Curl

  • Dumbbells
Dumbbell Hammer Curl
MET 3.5

Dumbbell Hammer Curl

  • Dumbbells

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