10 Best Cable Reverse One Arm Curl Alternatives for Home or Gym

The Cable Reverse One Arm Curl is done standing with a cable machine. Ranked closest by our scoring: the Cable Standing Inner Curl, the Standing One-arm Cable Curl and the Cable One Arm Curl.

Cable Reverse One Arm CurlWatch the Cable Reverse One Arm Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Reverse One Arm Curl

The steps for the Cable Reverse One Arm Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Cable · Intermediate · Isolation

  1. Stand facing a cable machine with your feet shoulder-width apart.
  2. Grasp the cable handle with an underhand grip, palm facing down.
  3. Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
  4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Cable Reverse One Arm Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable Reverse One Arm Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Standing Inner CurlPlay demonstration

    1. Cable Standing Inner Curl

    96% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Cable
    How to perform it
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Grasp the cable handle with an underhand grip, palms facing up.
    3. Keep your elbows close to your sides and your upper arms stationary.
    4. Exhale and curl the cable handle towards your shoulders, contracting your biceps.
    5. Pause for a moment at the top of the movement, squeezing your biceps.
    6. Inhale and slowly lower the cable handle back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cable Reverse One Arm Curl
    • Primary muscle: biceps, the same as the Cable Reverse One Arm Curl
    • Equipment: a cable, the same as the Cable Reverse One Arm Curl
    • Body position: standing, the same as the Cable Reverse One Arm Curl

Cable Reverse One Arm Curl FAQ

What muscles does Cable Reverse One Arm Curl work?

The Cable Reverse One Arm Curl targets the biceps brachii minimally while emphasizing the brachialis and brachioradialis because of the pronated grip. Keep the elbow fixed and wrist pronated to maximize forearm extensors and brachialis contribution.

What is the best bodyweight alternative to Cable Reverse One Arm Curl?

A true bodyweight match is limited, but reverse-grip chin variations (hands supinated slightly) on low rings or a towel-assisted incline row with a pronated grip can stress the brachialis and brachioradialis. Cue a rigid wrist and slow eccentrics to maintain forearm loading.

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