Reverse Cable Curl: Video Tutorial & Exercise Guide
| Workout | Reverse Cable Curl |
| Primary Muscle Group | Forearms |
| Secondary Muscle Group | Biceps |
| Equipment Required | Cable, Straight Bar |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Reverse Cable Curl: Video Tutorial & Exercise Guide
Secondary Muscles Group
Reverse Cable Curl: Step-by-Step Guide
- Step 1: Stand facing the cable machine with a straight bar attached to the lower cable.
- Step 2: Grab the bar with an overhand grip, palms facing downward.
- Step 3: Keep your elbows close to your body and exhale as you curl the bar towards your chest.
- Step 4: Inhale as you lower the bar with control.
- Step 5: Perform 12-15 reps with smooth, controlled movements.
Reverse Cable Curl: Overview
Reverse Cable Curls specifically target the brachioradialis muscle in the forearms, adding shape and strength. This exercise offers a unique twist to traditional curls by utilizing an overhand grip. With the constant tension provided by the cable, Reverse Cable Curls efficiently engage the forearms, making it a valuable addition to your arm workout routine.
Reverse Cable Curl: Benefits
This exercise effectively isolates and strengthens the brachioradialis, contributing to well-defined forearms. The overhand grip adds a different challenge, activating muscles from a distinct angle. The cable resistance ensures consistent tension throughout the movement, promoting forearm muscle engagement and growth. Reverse Cable Curls also contribute to enhanced grip strength.
Reverse Cable Curl: Pro Tips & Advanced Techniques
The reverse cable curl is a great way to target the brachialis and forearm extensors while also engaging the biceps. Stand in front of a cable machine with an overhand grip on the bar or rope attachment. Keep your elbows close to your body and curl the weight up, focusing on keeping your wrists straight. Lower the weight back down slowly, maintaining control throughout the movement. Ready to build strength and stability in your arms? Let’s get curling!
Reverse Cable Curls: Progression Plan
Beginner
Intermediate
Advanced
Reverse Cable Curl: Frequently Asked Questions (FAQs)
What muscles do reverse cable curls target?
+Reverse cable curls target the brachialis, forearm extensors, and biceps, focusing more on the forearms compared to traditional curls.
How does this exercise differ from regular cable curls?
+The overhand grip in reverse cable curls shifts emphasis to the forearms and brachialis, whereas regular curls focus more on the biceps.
How should I position myself for reverse cable curls?
+Stand with feet shoulder-width apart in front of a cable machine, grip the bar with palms facing down, and curl the weight up while keeping elbows close to your sides.
How often should I include reverse cable curls in my routine?
+Include them 1-2 times per week as part of your arm workout to develop balanced forearm and bicep strength.
What common mistakes should I avoid?
+Avoid using your wrists to lift the weight. Focus on controlled reps and keep your wrists neutral for optimal forearm engagement.
