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Cable Standing Reverse Curl (SZ Bar)

Step by step instructions, muscle activation and variants for the Cable Standing Reverse Curl (SZ Bar).

MediumBicepsOuter forearm

About this exercise

The cable standing reverse curl uses an overhand grip on an SZ bar attached to a low pulley, targeting the biceps and forearms with emphasis on the brachialis and forearm extensors. The curved SZ bar reduces wrist strain compared to a straight bar while the cable provides constant tension throughout the full range of motion.

How to Perform

  • Attach an SZ bar to the low pulley cable
  • Stand facing the machine with feet shoulder-width apart and knees slightly bent
  • Grasp the SZ bar with an overhand (pronated) grip, hands shoulder-width apart
  • Keep your upper arms stationary at your sides and curl the bar upward toward your chest
  • Squeeze at the top, maintaining the overhand grip throughout the movement
  • Slowly lower the bar back to the starting position under control
  • Avoid swinging your torso or allowing your elbows to drift forward during the movement

Muscle Activation

Primary
BicepsOuter forearm
Secondary
Inner forearm

About the Cable Standing Reverse Curl (SZ Bar)

The Cable Standing Reverse Curl (SZ Bar) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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