Cable Reverse Curl

Description

How to Do Cable Reverse Curl

1. 1
   Setup

   Stand facing a low cable pulley, attaching a straight or EZ-bar handle. Grip the handle with an overhand (pronated) grip, hands shoulder-width apart.

2. 2
   Setup

   Stand tall with your feet shoulder-width apart, knees slightly bent, and core engaged. Let your arms hang fully extended, elbows tucked close to your sides.

3. 3

   Keeping your upper arms stationary, exhale and slowly curl the handle upwards towards your shoulders by flexing your elbows. Focus on squeezing your forearms at the top.

4. 4

   Inhale and slowly lower the handle back to the starting position with control, fully extending your arms without letting the weight stack touch. Maintain tension in your forearms throughout the movement.

Tips

• Actively focus on contracting your brachioradialis and forearm muscles throughout the entire curl to maximize activation and growth.
• Keep your elbows pinned to your sides and avoid letting them flare out or move forward, which can shift tension away from your forearms.
• The eccentric (lowering) phase is crucial for muscle growth; control the weight as you extend your arms, resisting the pull of the cable.
• Keep your wrists straight and rigid throughout the movement, avoiding any flexion or extension that could introduce unwanted stress or reduce forearm activation.

Common Mistakes

• ×Swinging the weight up with your body instead of isolating the forearms reduces effectiveness; lower the weight and perform the movement with strict form.
• ×Allowing your elbows to move forward or out during the curl reduces forearm isolation; keep your elbows tucked tightly against your torso.
• ×Letting the cable stack touch and relaxing your forearms at the bottom of the movement reduces time under tension; stop just short of full extension to maintain continuous muscle engagement.