Cable Reverse Preacher 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
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Reverse Preacher Curl is an isolation exercise primarily targeting the biceps while also engaging the forearms, particularly the brachioradialis. Performed using a cable machine with a straight bar and a preacher bench, it emphasizes controlled movement and constant tension on the muscles. With a reverse (overhand) grip, the arms rest on the preacher bench padding to minimize momentum and ensure the biceps and forearms do most of the work. The exercise involves curling the bar upward toward the shoulders while maintaining focus on proper form, pausing briefly at the top for maximum contraction, and then lowering the weight slowly back to the starting position. This movement is ideal for developing the outer biceps peak and strengthening the forearms simultaneously.
How to Perform
Position a straight bar on the low pulley of a cable machine and place a preacher bench nearby, ensuring it’s stable and aligned with the bar so your arms can rest comfortably.
Take the bar with an overhand (reverse) grip and place your upper arms securely on the bench padding, keeping your elbows slightly bent and fixed.
Raise the bar toward your shoulders in a slow, controlled motion, focusing on contracting your biceps and forearms without swinging your body or using momentum.
Pause briefly at the top of the movement to maximize tension in the muscles, then gradually lower the bar back to the starting position while maintaining control.
Continue for the desired number of repetitions and sets, ensuring smooth, deliberate movements and proper form throughout to prevent strain and maximize effectiveness.
★ 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 firmly on the preacher bench to isolate the biceps and forearms.
Use a slow and controlled tempo; avoid swinging or jerking the bar.
Focus on squeezing your forearms at the top of the curl for better forearm activation.
Do not let your shoulders or upper body assist; keep the movement strict.
Choose a weight that allows full control throughout the entire range of motion.
Avoid locking out completely at the bottom to maintain constant tension on the muscles.
Keep your wrists straight and avoid bending them to prevent strain.
Pause briefly at the top of the curl to maximize muscle contraction and engagement.
How Not to Perform
Do not lift the bar by swinging your body or using momentum, as this reduces biceps activation and increases risk of strain.
Avoid letting your elbows lift off or move forward; this shifts tension away from the target muscles.
Never use a weight that is too heavy, forcing you to jerk or compromise form.
Do not bend or twist your wrists during the curl, which can strain forearm muscles and joints.
Avoid letting the bar drop quickly at the end of the movement; uncontrolled lowering reduces effectiveness and may cause injury.
Do not shrug your shoulders or engage your traps to lift the weight; the focus should remain on biceps and forearms.
Avoid partial range of motion where the bar is not fully lifted or lowered, as it limits muscle engagement.
Do not hold your breath; maintain steady breathing to support muscle control and performance.
Avoid leaning excessively forward or backward, which can stress the lower back and take energy away from the target muscles.
Do not rush through repetitions; fast, uncontrolled reps waste energy and reduce the effectiveness of the exercise.
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.
