Cable Reverse-Grip Biceps Curl
Differentiation: Mechanics
This variation of a Reverse Curl is unique. Here is how: you perform this exercise using a cable machine. The cable machine maximizes the amount of continual resistance applied to the long head of your biceps throughout each rep. Maintaining balance increases their overall endurance.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its lowest setting.
3) Obtain a [straight] bar attachment.
4) Clip a bar onto the pulley hook.
5) Stand in an upright position with your elbows at your sides.
6) Place your feet about shoulder-width apart for stability.
7) Grasp the bar with your hands shoulder-width apart - with your palms facing your thighs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while curling the bar up towards your shoulders.
3) ...until the bar reaches shoulder level.
4) This is the ending position.
5) When the bar reaches shoulder level, hold the position for a count of one second.
6) Using a controlled movement, allow the bar to retract downward to the starting position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows pinned against the sides of your body.
Avoid swinging your body in an attempt to assist with lifting the weight. Keeping your upper-body stationary will help concentrate the effort in your biceps.
Keep your upper arms stationary and focus on only moving your forearms during the movement.
Gear Advice
Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Ader Fitness Arm Blaster | $25.10 | |
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | CAP Barbell Deluxe LAT Bar Cable Attachment with Rubber Handgrips, 36 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
When curling, you should feel a deep contraction in your biceps and forearms.