Reverse Cable Curl

A cable curl performed with a pronated (overhand) grip, isolating the biceps and brachialis with constant tension throughout the movement.

Instructions

1. Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
3. Slowly begin to bring the bar back to starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.

Tips

• The cable provides constant tension throughout the entire range of motion, unlike free weights.
• Keep your elbows pinned to your sides to isolate the biceps and brachialis.
• The pronated grip emphasizes the brachialis and forearm muscles more than an underhand grip.
• Adjust the cable height if needed to ensure proper alignment with your movement path.
• Control both the concentric and eccentric portions of the movement.
• This exercise is excellent for isolating the muscles and allows for high rep training.