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Last updated February 2, 2026
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bicepsforearmstriceps
Biceps Curl - Reverse Grip (Cable: Sz-Bar)
Hold cable bar overhand. Curl up. Keep elbows tucked. Targets forearms.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
forearm extensors
Secondary
outer bicep / brachialis
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cablesz bar
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a straight or EZ curl bar to a low pulley on a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Step 2Grab the Bar
- Using a reverse grip (palms facing down), grasp the bar with your hands shoulder-width apart.
- Ensure your arms are fully extended and your elbows are close to your body.
- Step 3Position Your Body
- Stand upright with your core engaged and shoulders relaxed.
- Keep your back straight and avoid leaning forward or backward.
- Step 4Curl the Bar
- Bend your elbows to curl the bar towards your shoulders, keeping your elbows stationary.
- Focus on squeezing your biceps as you lift the bar.
- Step 5Lower the Bar
- Slowly lower the bar back to the starting position, fully extending your arms.
- Maintain control of the movement to avoid using momentum.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form with each curl.
- Take a brief pause at the bottom before starting the next repetition.
- Step 7Finish the Exercise
- After completing your reps, carefully release the bar back to the machine.
- Step away from the cable machine while maintaining good posture.