Cable Reverse Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Reverse Curl is an effective isolation exercise primarily targeting the biceps while also engaging the forearms, particularly the brachioradialis. Performed using a cable machine, it allows for continuous tension throughout the movement, enhancing muscle activation. Using an overhand (pronated) grip on the cable bar, the exercise emphasizes controlled elbow flexion while keeping the elbows close to the body. This setup not only maximizes biceps engagement but also strengthens the forearms, improves grip stability, and helps develop balanced arm musculature. It is ideal for those looking to build both bicep size and forearm definition while maintaining strict form and consistent tension.
How to Perform
Stand in front of the cable machine and grasp the bar with your palms facing down, keeping your hands about shoulder-width apart.
Keep your elbows firmly at your sides and slowly curl the bar upward, focusing on engaging your biceps and forearms while maintaining controlled motion.
Pause briefly at the top of the curl, feeling the contraction in both the biceps and the brachioradialis of the forearms.
Gradually lower the bar back to the starting position without letting momentum take over, keeping tension on the muscles throughout.
Continue this movement for the desired number of repetitions and sets, ensuring smooth, deliberate motion and avoiding swinging or leaning.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows pinned to your sides to prevent shoulder involvement and isolate the biceps.
Use a controlled motion rather than swinging the bar to maintain tension on the muscles.
Avoid using excessively heavy weight that forces momentum instead of proper form.
Focus on engaging both the biceps and forearms throughout the entire range of motion.
Pause briefly at the top of the curl to maximize muscle contraction.
Lower the bar slowly to maintain constant tension and prevent joint strain.
Keep your wrists straight and avoid letting them bend backward under load.
Maintain a stable stance with a slight bend in your knees to protect your lower back.
How Not to Perform
Do not swing your body or use momentum to lift the bar, as this shifts the work away from the biceps and forearms.
Avoid lifting the elbows away from your sides, which reduces biceps isolation and can strain your shoulders.
Do not use excessively heavy weights that force jerky movements or compromise form.
Avoid letting your wrists bend backward or sideways, as this can cause strain or injury.
Do not rush through reps; moving too quickly decreases muscle engagement and effectiveness.
Avoid locking out your elbows at the bottom, which releases tension from the biceps prematurely.
Do not lean forward or backward during the curl, as this can stress your lower back.
Avoid holding your breath; maintain steady breathing to support muscle control and focus.
Do not let the bar drop quickly after the lift, as this reduces time under tension and can risk joint stress.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
