Cable Reverse One Arm Curl
Learn how to do the Cable Reverse One Arm Curl with proper form and technique. This cable exercise primarily targets your Biceps, with secondary emphasis on Forearms.
How to Do the Cable Reverse One Arm Curl
Follow these steps to perform the Cable Reverse One Arm Curl with correct form:
- 1Stand facing a cable machine with your feet shoulder-width apart.
- 2Grasp the cable handle with an underhand grip, palm facing down.
- 3Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
- 4Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- 5Repeat for the desired number of repetitions.
Cable Reverse One Arm Curl Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Reverse One Arm Curl?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Reverse One Arm Curl work?
The Cable Reverse One Arm Curl primarily targets your Biceps. Secondary muscles worked include Forearms. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Cable Reverse One Arm Curl?
The Cable Reverse One Arm Curl requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Reverse One Arm Curl with proper form?
Start by Stand facing a cable machine with your feet shoulder-width apart. Grasp the cable handle with an underhand grip, palm facing down. Keep your elbow close to your side and slowly curl your forearm up towards your shoulder. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Reverse One Arm Curl?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Cable Reverse One Arm Curl?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Reverse One Arm Curl best for?
The Cable Reverse One Arm Curl fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.
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