Reverse One Arm Cable Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse One Arm Cable Curl is an effective exercise for targeting the forearms, with secondary emphasis on the biceps. Performed using a cable machine, it involves standing with one arm extended in front of you while gripping the cable handle with an overhand (pronated) grip. By curling the handle towards your shoulder while keeping your upper arm stationary, the movement isolates the forearms and activates the biceps. This exercise helps to strengthen and develop the forearm muscles, improving grip strength and contributing to overall arm development. It's a great addition to any arm-focused workout routine.
How to Perform
Begin by setting up the cable machine with a single grip handle attached to the low pulley.
Stand facing the machine and grab the handle with your left hand, ensuring your palm is facing down (overhand grip).
Keep your torso stable, and make sure your elbow stays close to your body as you slowly curl the handle upwards, focusing on using your forearm muscles.
Once you’ve reached the peak of the curl, hold the position for a brief moment, then gradually lower the weight back to the starting point.
Complete the desired number of repetitions on your left arm before switching to your right arm and repeating the same process.
★ 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
Start by training your weaker side first, which is often the left arm for most people.
Throughout the exercise, make sure to keep your elbow close to your body, ensuring it doesn’t move.
Focus on performing each repetition slowly, particularly during the lowering phase, to maintain control over the weight and enhance muscle activation.
Avoid rushing through the set to maximize effectiveness and ensure you’re isolating the target muscles properly.
How Not to Perform
Avoid Using Momentum: Do not swing your body or use jerky movements to lift the weight. Focus on controlled, smooth motions to prevent relying on momentum, which can reduce the effectiveness of the exercise and increase the risk of injury.
Don’t Flare Your Elbow Out: Keep your elbow close to your body throughout the movement. Allowing your elbow to drift away from your side shifts the focus away from your forearms and may strain your shoulder or elbow.
Don’t Rush the Reps: Avoid speeding through the repetitions. Fast movements reduce muscle engagement and can lead to injury. Slow down both the lifting and lowering phases of the curl to maintain control and fully activate the forearm muscles.
Avoid Using Too Much Weight: Using a weight that’s too heavy can cause you to lose form and compromise the effectiveness of the exercise. Select a weight that challenges your muscles without sacrificing control or form.
Don’t Let Your Wrist Bend Excessively: Ensure your wrist stays straight or slightly flexed during the movement. Allowing your wrist to bend too much can place unnecessary strain on the joints and reduce the focus on your forearms.
Avoid Leaning Back: Do not lean your torso back while curling the weight. Keep your body stable and upright to avoid unnecessary strain on your lower back and to maintain proper form for targeting the forearms.
Don’t Neglect the Lowering Phase: Don’t let the weight drop quickly after reaching the peak of the curl. The eccentric (lowering) phase is just as important as the lifting phase for muscle development, so control the descent to maximize the benefit 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.
